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Cardio CrossFit WOD, January 9, 2021

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09 Jan, 2021

CFC 1.9.21

Metcon (Time)
AQAP complete:
50 DUs / 100 Singles
50 Wall Balls
25 Pull Ups (Ring Rows)
50 DUs / 100 Singles
40 Wall Balls
20 Pull Ups (Ring Rows)
50 DUs / 100 Singles
30 Wall Balls
15 Pull Ups (Ring Rows)
50 DUs / 100 Singles
20 Wall Balls
10 Pull Ups (Ring Rows)
50 DUs / 100 Singles
10 Wall Balls
5 Pull Ups (Ring Rows)

Time Cap: 25 mins
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 15 mins:
12 Hang Power Cleans (35/20)
9 Front Squat
6 Push Press
3/side Front Rack Lunges

Partners alternate through competed rounds. Every time a partner completes a round they perform 3 Burpees before resting.
Metcon
EMOM x 6 mins:
1. 10 Sec Hollow + 10 Flutter Kicks + 10 Scissor Kicks + 10 Alt Single Leg V-Ups + 10 sec Hollow
2. 10 sec Plank Hold + 10/side Cross Body Mountain Climbers + 5 Travelling Planks + 10 Sec Plank Hold

Archives Previous WODs
Daily Workout - Thu, Jun 1
Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs