Cardio CrossFit WOD, December 14, 2020

14 Dec, 2020

CFC 12.14.20

Metcon

Complete 3 rounds of:
250m Run (down to Tops wall and back)
20 Air Squats
15 Sit Ups
10 Push Ups
5 No Jump Burpees

Time Cap: 12 mins

Metcon (Time)

AQAP complete 3 rounds of:
50 Alternating Reverse Lunges
10 DB Hang Squat Cleans (35/20)
7 Devil’s Presses (35/20)

Time Cap: 15 mins

Metcon

EMOM x 5 mins:
10 Alternating Single Leg V-Ups
10 sec Hollow Hold
10 Scissor Kicks
10 sec Hollow Hold

Archives

Previous WODs

6.21.22

Metcon

200m Run
Then for 8 mins cycle through:
30 Single Under Jump Rope
6 Shoulder Activations
6 Ring Rows
6/side Half Kneeling DB Strict Press
30 secs/side Single Arm Handstand Hold with feet on box

Metcon

EMOM x 10 mins:
1. 30 secs of Strict Pull Ups / Banded Strict Pull Ups
2. 30 secs of Strict HSPUs / Pike Strict HSPUs / Push Ups

On the HSPUs, try to aim for 6-8 reps unbroken right from the start. Add Ab Mats if needed or use pike position with feet on box.
The same for the Pull Ups, aim for 6-8 straight reps with a 2 sec down on the eccentric phase.

Rest 5 Mins

Metcon

EMOM x 10 mins:
1. 40 secs DUs / Singles
2. 40 secs T2B / Hanging Knee Raises

Rest 5 Mins

Metcon

Every 2 min & 30 secs x 10 mins (4rounds):
8 DB Bench Press (T30X1)
8-12 Ring Rows (T2120)

On this part, everything should be kept under 90 secs of work so that you have a full minute of rest.
The goal is to be consistent on the weight without hitting a wall.

Metcon

IN CLASS CORE
In the time remaining:
10-15 Pikes on Rower
10-15 Reverse Crunches

Metcon

Optional Extra Work

Compete 2 sets of:
15 mins of 30 secs on / 30 secs off of:
Assault Bike
Row
Ski Erg

Rest 3 mins

(Similar to last week, but increasing to 15 mins here. Try to hit more calories or keeping a higher pace on each)

Cardio CrossFit WOD, December 14, 2020

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Cardio CrossFit WOD, December 14, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!