Cardio CrossFit WOD, December 21, 2019

CFC 12.21.19

12 Days of Crossfit (Time)

Buy In – 1km Run

1 Thruster
2 Front Squats
3 Push Presses
4 Hang Power Cleans
5 Deadlifts
6 Pull Ups
7 Goblet Squats (53/35)
8 KB Swings (53/35)
9 Box Jumps (20/14)
10 HR Push Ups
11 T2B
12 Burpees

Cash Out – 1km Run

* Rx weight – 135/95
** 45 Min Time Cap

Level 1 – 115/80
Level 2 – 95/65
Level 3 – DB

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Previous WODs

5.17.22

Metcon

200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart

Metcon

5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar

Metcon (4 Rounds for reps)

Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest

Metcon (Calories)

In 10 mins with a partner complete Max Calories on Assault Bike or Row

Divide work as desired where one works while other rests

Metcon

Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

Cardio CrossFit WOD, December 21, 2019

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Cardio CrossFit WOD, December 21, 2019

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!