Cardio CrossFit WOD, October 23, 2021

23 Oct, 2021

CFC 10.23.21

Metcon (Time)

With a partner complete 40 rounds of:
5 Wall Balls (20/14)
3 Burpee Box Jumps (24/20)
1 Renegade Devil’s Press (35/20)

Time Cap: 35 mins

Partners alternate between completed rounds. Every 5 mins (starting at the 5 min mark) both partners run 200m together.

Metcon

EMOM x 12 mins:
1. 10 sec Plank Hold + 10 Mountain Climbers + 10 Plank Thrusts
2. 10 sec Hollow Hold + 10 Single Leg V-Ups + 10 sec Hollow Hold
3. 10 sec Oblique Plank Hold (L) + 10 Oblique Thrusts (L) +
10 sec Oblique Hold (L)
4. 10 sec Oblique Plank Hold (R) + 10 Oblique Thrusts (R) +
10 sec Oblique Hold (R)

Archives

Previous WODs

Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

RESOURCES