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Cardio CrossFit WOD, November 28, 2020

28 Nov, 2020

CFC 11.28.20

Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 35 mins:
400m Banded Partner Run
100 Jumping Lunges
(partner holds bottom of squat)
50 Burpees over Partner
(one holds plank partner must perform Burpee then hop or step over plank)
50 T2B / HKR / Toes to Post
(partner holds single DB overhead)
100 DUs / 200 Singles
50 Cal Row
(partner holds DBs in Front Rack)

Run performed together
All other movements split 50/50 with either one works while other rests or one works and the other performs designated movemnet
Metcon
EMOM x 6 mins:

1.
10 sec Hollow Hold
10 Flutter Kicks
10 sec Hollow Hold
10 Scissor Kicks
10 sec Hollow Hold

2.
10 sec Plank Hold
10 Mountain Climbers
10 sec Plank Hold
5 Traveling Planks
10 sec Plank Hold

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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