• 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, March 14, 2020

14 Mar, 2020

CFC 3.14.20

Cardio Buster (Time)
AQAP complete:

1000m Row (alternating every 250m)

Then complete 2 rounds of:

20 Burpees
40 Wall Balls
60 KB Swings
80 Box Jumps
100 Sit Ups
400m Sprint (each partner runs 1 x 200m)

Then 1000m Row (alternating every 250m)

One partner works while other rests through all movements.

Archives Previous WODs
5.17.22
Metcon
200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart
Metcon
5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar
Metcon (4 Rounds for reps)
Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest
Metcon (Calories)
In 10 mins with a partner complete Max Calories on Assault Bike or Row
Divide work as desired where one works while other rests
Metcon
Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

Stay in the Loop!

Enter your email address to receive member only notices & offers.