Cardio CrossFit WOD, March 20, 2020

20 Mar, 2020

CFC 3.20.20

Metcon

EMOM 20MIN
1. Run 200/150m (at 90%)
2. 30 sec HR Push Ups
3. 30 sec L-Sit Hanging from bar
4. 1 min Max Effort Box Jumps

Metcon (Time)

30-20-10
DB Snatch
DUs x 2
Burpees to 6" Target

Time Cap: 15 Mins

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