Cardio CrossFit WOD, March 19, 2021

19 Mar, 2021

CFC 3.19.21

Metcon

EMOM x 24 mins:
1. 12 Cal Assault Bike
2. 12 Alternating DB Snatch
3. 12 Cal Ski Erg / 40 sec DUs or Singles)
4. 12 T2B
5. 12 Cal Row
6. 8 Devil’s Press

Metcon (Time)

"DB Marco"
AQAP complete 3 rounds of:
21 Pull Ups / Ring Rows
15 HSPUs / DB Push Press (35/20)
9 DB Thrusters

Time Cap: 12 mins

TABATA Hollow Hold / Plank

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Daily Workout - Mon, May 29

Metcon

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post

Cardio CrossFit WOD, March 19, 2021

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