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Cardio CrossFit WOD, January 15, 2022

15 Jan, 2022

CFC 1.15.22

Dynamic Warm Up:
High Knees
Butt Kicks
Ballerina Walk
Ballerina Walk on Hells
High Skips
Lunge and Twist
Shoo the Chickens
5 mins of Dodgeball!
1 Burpee for getting hit or if your ball is caught
5 Burpee Penalty if you hit someone above the shoulders.
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 25 mins:
1000m Run (together)
100 DUs
75 T2B / HKR / Toes to Post
50 Burpees over Partner holding Plank
25 Devil’s Thrusters (35/20)

Divide reps as desired where one works and the other rests except for the run which is completed together
EMOM x 5 mins:
10 sec Hollow Hold
5/side Alternating Single Leg v-Ups
10 sec Hollow Hold
5 Hollow to Crunches
10 sec Hollow Hold

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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