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Cardio CrossFit WOD, January 7, 2021

07 Jan, 2021

CFC 1.7.21

1000m Row (Time)
Max Effort 1000m Row
Metcon (AMRAP – Rounds and Reps)
Wall Ball Burpee Challenge
Min 1: 6 Wall Balls + 6 Burpees
Rest 30 Secs
Min 2: 6 Wall Balls + 6 Burpees
Rest 30 Secs
Min 3: 7 Wall Balls + 7 Burpees
Rest 30 Secs
Min 4: 7 Wall Balls + 7 Burpees
Rest 30 Secs
Min 5: 8 Wall Balls + 8 Burpees
Rest 30 Secs
Continue on until you cannot complete the required work in the minute.
1K Run (Time)

TABATA Side Planks

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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