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Cardio CrossFit WOD, January 3, 2020

CFC 1.3.20

Metcon (3 Rounds for reps)
3 Rounds of:
Max Effort Push Ups
Max Effort Ring Rows

No pause at top or bottom of movement.
No rest between push ups and ring rows.
Rest as needed between rounds.
Half Jacked (Time)
500m Row
25 DB Thrusters (20/10)
15 Man Makers (20/10)
25 DB Thrusters (20/10)
500m Row
Metcon (Time)
AQAP complete 3 Rounds of:
250m Run
25 Sit Ups

Archives Previous WODs
Daily Workout - Thu, Nov 24
Metcon

200m Run

Complete 3 sets of:

8/side Banded External Rotations (elbow to trunk)

8/side Banded External Rotation (elbow high)

8 Narrow Push Ups

8 Empty Barbell Bench Press (building through sets)

Bench Press (Complete 5 sets of 5 reps at: 60-70-75-80-85% of 1RM)
Bench Press (Complete 1 set for max reps at 95% of 1RM)
Metcon (Calories)

Partner AMRAP x 20 mins:

A - Max Calorie Assault Bike / Rower

B - Complete 2 sets of the following:

5 Deficit HSPUs / Kipping HSPUs / DB Press / Push Ups

10 C2B Pull Ups / Pull Ups / Ring Rows

15 Air Squats

Switch when 2 sets are complete.

Metcon

Complete 2 sets of:

20 Alternating DB Curls

Optional Extra Work

AQAP complete:

30 Push Ups

15 Wall Walks

10 Rope Climbs

15 Wall Walks

30 Push Ups

 

Complete 3 sets of:

15 DB Reverse Flys

15 Incline Bench Prone Trap Raises

Rest 2 mins

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