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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
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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