Cardio CrossFit WOD, January 21, 2020

21 Jan, 2020

CFC 1.21.20

Metcon

3 Rounds of:
3 Wall Walks / Walk Outs with Push Up
30 Second L-Sit Hold from Bar

Metcon (Time)

AQAP complete:
21 Cal Row
21 Box Jumps (24/20)
21 Push Press (75/45)
50 DUs / 100 Singles
15 Cal Row
15 Box Jumps
15 Push Press
50 DUs / 100 Singles
9 Cal Row
9 Box Jumps
9 Push Press
50 DUs / 100 Singles

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

RESOURCES