Cardio CrossFit WOD, October 25, 2021

25 Oct, 2021

CFC 10.25.21

Metcon

EMOM 10 mins
1. 15 DB Thrusters
2. 15 Ab Mat Sit Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 mins:
7 Wall Balls (20/14)
7 Burpee Box Jumps (24/20)
14 Unbroken DUs / 28 Unbroken Singles

1K Run (Time)

Metcon

Complete 3 rounds of:
10 sec Hollow Hold
10/side Flutter Kicks
10/side Scissor Kicks
10 sec Hollow Hold

Archives

Previous WODs

Daily Workout - Mon, May 29

Metcon

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post