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Cardio CrossFit WOD, January 23, 2021

23 Jan, 2021

CFC 1.23.21

Metcon (Time)
AQAP with a Partner complete 3 rounds each of:
250m Row
200m Run
One Partner Rows while other Runs.
Switch when both are finished.
Each partner completes 3 Rows and 3 Runs.
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 30 mins of:
30 Wall Balls (20/14)
30 SDHP (BB-75/55)(KB-53/35)
30 Box Jumps (24/20)
30 Push Presses (BB-75/55)(DB-35/20)
30 Cal Row
30 Deficit Push Ups
30 Back Squats (BB-75/55)(DB-35/20)

Divide reps as desired as long as one works while other rests
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins of:
1 V-Up
1 Left Leg V-Up
1 Right Leg V-Up
1 Hollow to Crunch

Complete as many sets of the above complex as possible in the 5 mins

Archives Previous WODs
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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