Cardio CrossFit WOD, March 11, 2021

11 Mar, 2021

CFC 3.11.21

Metcon

EMOM x 8 mins:
1. 50 Jumping Jacks
2. 10 Walk Outs to Push Up
3. 10 Alt Spiderman Lunges with Thoracic Twist
4. 10 WTY Stretches

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 mins:
400m Run
30 Wall Balls
20 Ring Rows / Bent Over DB Rows (35/20)
10 Burpees

Archives

Previous WODs

5.23.22

Metcon

2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)

Back Squat (Complete 4 sets of 5 reps at T22X1)

In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM

Metcon

For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)

Metcon

Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

Cardio CrossFit WOD, March 11, 2021

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Cardio CrossFit WOD, March 11, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!