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Cardio CrossFit WOD, December 15, 2020

15 Dec, 2020

CFC 12.15.20

Metcon
EMOM x 12 mins:
1. 15/10 Cal Row
2. 10 Down and Ups
3. 25 DUs / 50 Singles
4. 16 Cossack Squats
Triple Double (3 Rounds for reps)
Complete 3 sets of 3 min AMRAPs for total reps

AMRAP x 3 mins:
20 Alternating DB Snatches (35/20)
40 DUs / 60 Singles
Max Burpees over DBs

Rest 1 min

AMRAP x 3 mins:
20 Burpees over DBs
40 DUs / 60 Singles
Max Alternating DB Snatches

Rest 1 min

AMRAP x 3 mins:
20 Alternating DB Snatches
40 DUs / 60 Singles
Max Burpees over DBs

Metcon (Time)
AQAP complete:
50 Alternating Single Leg V-Ups

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips