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Cardio CrossFit WOD, December 29, 2020

29 Dec, 2020

CFC 12.29.20

Metcon
Complete 4 rounds of:
10 DB Bench Press
10 Ring Rows
30 sec Weighted Plank Hold

Time Cap: 12 mins

Take as little rest as possible between movements. Rest as needed between rounds.

Metcon (Time)
AQAP complete:
500m Row
25 Push Ups
400m Row
20 Push Ups
300m Row
15 Push Ups
200m Row
10 Push ups
100m Row
5 Push Ups

Time Cap: 15 mins
Master of the Midline (AMRAP – Rounds)
Every 60 secs complete:
1 Ab Mat Sit Up
1 T2B
1 Mountain Climber each leg (L+R=1)
Add 1 rep to each movement every new minute until you cannot complete the reps as written.

Time Cap: 12 mins

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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