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Cardio CrossFit WOD, July 30, 2022

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CFC 7.30.22

Garage Fight (3 Rounds for reps)
Complete 3 rounds for total reps with 1 min at each station of:
Single DB Thrusters (35/20)
Single DB Hang Snatches (35/20)
Jumping Lunges
Single DB Hang Clean & Jerks (35/20)
Burpees over DB
Rest
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins:
100m Run
15 Air Squats
10 Sit Ups
15 Push Ups
10 Pull Ups / Ring Rows

Partners alternate movements (one works while other rests).
Every 4 mins stop and complete 10 Synchronized Burpees.
Start with the Synchronized Burpees!

TABATA Hollow Hold / Plank

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins