Cardio CrossFit WOD, January 13, 2021

13 Jan, 2021

CFC 1.13.21

Partner Lucky 13 (Time)

AQAP complete 4 rounds of:
13 Push Ups
13 Sit Ups
13 Box Jumps
13 KB Swings
13 DB/BB Push Press
13 OH Walking Lunges (each leg)
13 Mountin Climbers (L+R = 1)
13 K2E / HKR
13 Pull Ups
13 Ring Dips / Box Dips
13 Air Squats
13 Back Extensions / Supermans
13 Burpees

Time Cap: 35 mins

Partners alternate through completed exercises (one works while one rests).
At the end of each round complete 200m run together

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Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs

Cardio CrossFit WOD, January 13, 2021

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