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Cardio CrossFit WOD, January 30, 2020

30 Jan, 2020

CFC 1.30.20

Metcon
Complete 4 sets of:
10 Back Squats
10 T2B / Hanging Knee Raises
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP of:
2 Goblet Squats
2 Box Jump Overs
4 Goblet Squats
4 Box Jump Overs
6 Goblet Squats
6 Box Jump Overs
8 Goblet Squats
8 Box Jump Overs
Then start back at 2 and continue up ladder until time expires.
Metcon (Time)
AQAP complete:
250m Row Sprint
Rest 2 minutes
250m Row Sprint

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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