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Cardio CrossFit WOD, January 2, 2020

02 Jan, 2021

CFC 1.2.20

Metcon
Dynamic Warm Up:
High Knees
Butt Kicks
Ballerina Walk
Ballerina Walk on Hells
High Skips
Lunge and Twist
Shoo the Chickens
Inchworm
Metcon
5 mins of Dodgeball!
1 Burpee for getting hit or if your ball is caught.
5 Burpee Penalty if you hit someone above the shoulders.
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 25 mins:
1000m Run (together)
100 DUs
75 T2B / HKR / Toes to Post
50 Burpees over Partner holding Plank
25 Devil’s Thrusters (35/20)

Divide reps as desired except for run which is completed
together.
Metcon
EMOM x 5 mins:
10 sec Hollow Hold
5/side Alternating Single Leg v-Ups
10 sec Hollow Hold
5 Hollow to Crunches
10 sec Hollow Hold

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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