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 - Mon, May 29

Metcon

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post