Cardio CrossFit WOD, December 30, 2020

30 Dec, 2020

CFC 12.30.20

Metcon

EMOM x 12 mins:
1. 100m Sprint
2. 10 Burpees
3. 100m Sprint
4. 10 Sit Ups

Metcon (Time)

AQAP complete:
10-9-8-7-6-5-4-3-2-1
Wall Balls
Double Rep DUs (4 x Singles)

Time Cap: 10 mins

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 mins:
500m Row
20 Box Jump Overs
100ft Walking Lunge

Metcon (Time)

New Years Eve WOD 2020!

AQAP with a Partner complete 2020 total reps of:
150 Calorie Row
150 KB Swings (53/35)
150 Sit Ups
150 Wall Balls (20/14)
1000 Single Unders
150 Pull Ups / Ring Rows
150 Squats
120 Box Jumps (24″/20″)

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

Cardio CrossFit WOD, December 30, 2020

RESOURCES

NAVIGATION

Location