• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Cardio CrossFit WOD, January 23, 2020

Get a free class

23 Jan, 2020

CFC 1.23.20

Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
250m Run
5 Goblet Squats (53/35)
10 KB Swings

Rest 4 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
5/side Single Arm DB Thrusters
5 Chin Ups
10 T2B/HKR

Rest 4 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
250m Run
30 DUs / 60 Singles
10 Walking Lunges

Archives Previous WODs
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