• 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, December 12, 2020

12 Dec, 2020

CFC 12.12.20

Metcon (Time)
AQAP complete:
50 Air Squats
50 Sit Ups
25 Push Ups
25 Burpees
100 Box Step Ups
25 Burpees
25 Push Ups
50 Sit Ups
50 Air Squats

Time Cap: 20 mins
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins:
Up the Ladder: 2-4-6-8-10-12-14-etc…
Single Arm Devil’s Thrusters
100m Run between rounds

A completes 2 Devil’s Thrusters (1/arm) while B rests. B then completes 2 Devil’s Thrusters (1/arm) while A rests. A then runs 100m while B rests. B runs 100m while A rests. Then both come back inside and start the round of 4s. Continue up the ladder until the 20 mins is up.

TABATA Flutter / Scissor Kicks

Stay in the Loop!

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