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Cardio CrossFit WOD, February 25, 2021

25 Feb, 2021

CFC 2.25.21

Metcon
Complete 3 rounds of 30 secs at each movement of:
Jump Rope
Pass Through Lunges with rope
Walk Outs to Push Up
Alternating Spiderman Lunge with Thoracic Twist
Metcon (AMRAP – Rounds and Reps)
AMRAP x 23 mins:
20 Jump Squats / Squats
20 Hollow to Crunch / Knee Tucks
20 Down Ups
20 DUs / 40 Singles / 20 Jumping Jacks
20 Mountain Climbers (L+R=1)
20 Alternating Reverse Lunges
200m Run
Metcon
AQAP complete:
10/side Single Leg V-Ups
20 V-Ups
30 sec Hollow Hold
20 V-Ups
10/side Single Leg V-Ups

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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