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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
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins