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Cardio CrossFit WOD, February 19, 2021

19 Feb, 2021

CFC 2.19.21

Metcon
TABATA:
PVC Pass Throughs
PVC Trunk Twists
PVC Good Mornings
PVC OHS
Metcon (Time)
AQAP complete:
Buy In: 150 DUs / 300 Singles

Then complete 3 rouds of:
30 DB Power Cleans (35/20)
30 DB Shoulder to Overhead
30 One Arm OH other in Front Rack DB Lunges

Cash Out: 30 Burpees

Time Cap: 20 mins
Metcon
Complete 3 sets of:
15 V-Ups
10 Tuck Ups
20 sec Hollow Hold

Goal is unbroken sets, 1 min rest between sets

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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