Cardio CrossFit WOD, February 8, 2020

08 Feb, 2020

CFC 2.8.20

Deck of Cards

With a Full deck of cards (Jokers included) draw one card at a time.
Class performs the exercise that is assigned to each card:

Hearts – Push Ups
Diamonds – Sit Ups
Clubs – Squats
Spades – Burpees

For example: 4 of Clubs = 4 Squats

Face Cards = 10 reps
Ace = 11 reps
Joker = Repeat last card + 200m run

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Previous WODs

6.27.22

Metcon

200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches

Metcon

Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs

Metcon

EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees

Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.

Metcon

IN CLASS MOBILITY
90 secs/side Banded Lat Stretch

Metcon

Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

Cardio CrossFit WOD, February 8, 2020

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Cardio CrossFit WOD, February 8, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!