Cardio CrossFit WOD, December 22, 2020

22 Dec, 2020

CFC 12.22.20

Metcon

Complete 2 rounds:
100m Run
10 PVC Pass Through Lunges
10 PVC Trunk Twists
10 PVC Side Bends
10 PVC Good Mornings
10 Walk Outs to a Push Up

Metcon (Time)

AQAP complete 2 rounds of:
10 T2B
200m Run
10 Box Jumps (24/20)
200m Run
10 KBS (53/35)
200m Run
10 Walking Lunges (each leg)
200m Run
10 HR Push Ups
200m Run
10 Sit Ups
200m Run
10 Air Squats
200m Run

Time Cap: 30 mins

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Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs

Cardio CrossFit WOD, December 22, 2020

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