• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Cardio CrossFit WOD, March 13, 2021

13 Mar, 2021

CFC 3.13.21

Metcon (Time)
AQAP with a partner complete 8 rounds of:
6 Burpees
12 Air Squats
100m Run

Time Cap: 15 mins
Athletes alternate through completed rounds. One works while the other rests.
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 16 mins:
6 Push ups
12 Alternating Lunges
18 Jumping Jacks

Athletes alternate movements (one works while other rests).
Every 4 mins stop and complete 200m run together.
Start with 200m run
Metcon (Time)
AQAP with a partner complete 10 rounds of:
10 Alternating DB Snatches (35/20)
30 DUs / 60 Singles

Time Cap: 15 mins
Metcon
For 3 mins:
30 sec Hollow Hold
30 Mountain Climbers (L+R=1)
30 Sit Ups
Hold Plank for the time remaining

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

Stay in the Loop!

Enter your email address to receive member only notices & offers.