Cardio CrossFit WOD, January 7, 2020

CFC 1.7.20

Metcon

Complete 3 rounds of:
10 DB Bench Press
10 DB Bent Over Rows (with 2 sec pause at top)
30 Sec weighted Plank Hold

Metcon (Time)

AQAP Complete:
1000m Row
50 DUs / 100 Singles
50 KB Swings
50 Wall Balls
50 Box Jumps
1000m Run

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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

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