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Cardio CrossFit WOD, February 10, 2021

10 Feb, 2021

CFC 2.10.21

Metcon
EMOM x 9 mins:
1. 25 Air Squats
2. 15 Box Jump Step Down (30/24)
3. 15 Hollow to Crunch
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins of:
300/250m Row
60 DUs/ 60 Singles
15 Burpees to 6" Target
20 Feet on Bench Crunch

One Partner completes the Row then the other completes the Row. The first partner completes the DUs then the other completes the DUs. Continue on as so for the entire 20 mins.
Metcon
Complete 3 rounds of:
10 sec Hollow Hold
10 Alternating Single Leg V-Ups
10 Hollow to Crunches
10 sec Hollow Hold
Rest 10 secs
10 sec Plank Hold
10/side Cross Body Moutain Climbers
5 Travelling Planks
10 sec Plank Hold

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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