Cardio CrossFit WOD, February 22, 2020

22 Feb, 2020

CFC 2.22.20

Metcon (Distance)

In 20 mins with a Partner:
Row for Max Distance at 300/250m per person

Complete 10 Wall Balls every time you finish the Row

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 20 mins:
10 DB Thrusters
10 Burpees
15 Box Jumps

Divide reps as desired

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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