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Cardio CrossFit WOD, May 15, 2021

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15 May, 2021

CFC 5.15.21

Metcon (Time)
AQAP with a partner complete:
200 DUs / 400 Singles (Sub Jumping Jacks for DUs)
50 Devil’s Press (35/20)
200 DUs / 400 Singles

Time Cap: 20 mins

One works while the other rests for all movements
Perform 25 DUs / 50 Singles at a time while partner rests Perform Devil’s Presses 5 at a time while partner rests

Partner Karen 2 (Time)
AQAP with a Partner complete:
150 Wall Balls (20/14)
Each Partner completes 15 Wall Balls at a time while partner rests.
Resting Partner must first complete 3 Burpees before they can rest.
Switch when both partners are finished their required movement.
Metcon
Partner AMRAP x 10 mins:
A – 100m Run
B – Hold Plank
Switch when run is complete

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins