Cardio CrossFit WOD, November 21, 2020

21 Nov, 2020

CFC 11.21.20

The Row Boat (Time)

AQAP complete:
5000m Row
50 Front Squats (95/65)
60 Box Jumps (24/20)

The divide the rowing and reps as desired. While one is working, the other is holding a Plank or Hollow. If either is broken partners have to switch.

Time Cap: 35 mins

Metcon

Complete 3 sets of:
10 Dragon Thrusts (3 sec lower)
20 V-Ups (Hollow to Crunch – Sit Ups)
30 Flutter Kicks
16 Russian Twists (slow and controlled)

Time Cap: 10 mins
Try to go unbroken between movements, rest as needed between sets.

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs