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Cardio CrossFit WOD, December 11, 2021

11 Dec, 2021

CFC 12.11.21

Metcon (Time)
With a partner on a 14 min running clock complete 10 rounds of:
100m Run
8 Alternating DB Snatches (50/35)
6 Burpees over DBs (lateral)

Once 14 mins is up go straight to the next part

AQAP with a partner complete:
1000m Row
80 Box Jump Overs (24/20)
60 Synchronized Sit Ups
40 Down Ups
20 Symchronized Sit Ups
1000m Row

Time Cap: 30 mins

For first section partners alternate through cometed rounds.
For the second second divide reps as desired with one working while the other rests except for Sit Ups which are completed together.

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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