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Cardio CrossFit WOD, November 20, 2021

20 Nov, 2021

CFC 11.20.21

The Row Boat (Time)
AQAP complete:
5000m Row
50 Front Squats (95/65)
60 Box Jumps (24/20)

The divide the rowing and reps as desired. While one is working, the other is holding a Plank or Hollow. If either is broken partners have to switch.

Time Cap: 35 mins
Metcon
Complete 3 sets of:
10 Dragon Thrusts (3 sec lower)
20 V-Ups (Hollow to Crunch – Sit Ups)
30 Flutter Kicks
16 Russian Twists (slow and controlled)
Rest as needed

Time Cap: 10 mins

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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