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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

Archives 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

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