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Cardio CrossFit WOD, February 5, 2022

05 Feb, 2022

CFC 2.5.22

Metcon (Time)
AQAP with a Partner complete 3 rounds each of:
250m Row
200m Run

One Partner Rows while the other Runs. Switch when both are finished. Each partner completes 3 Rows and 3 Runs.
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 30 mins of:
30 Wall Balls (20/14)
30 SDHP (75/55)(53/35)
30 Box Jumps (24/20)
30 Push Presses (75/55)(35/20)
30 Cal Row
30 Deficit Push Ups
30 Back Squats (75/55)(35/20)

Divide reps as desired as long as one works while the other rests.
Partner AMRAP x 6 mins:
A – 6 Ab Mat Sit Ups
B – Holds plank

When A completes Sit Ups, they run to tap B on the shoulder. Be comes out of plank and runs to Ab Mat to complete the 6 Sit Ups while A holds plank. Continue as so for the 6 mins.

Archives Previous WODs
200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart
5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar
Metcon (4 Rounds for reps)
Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest
Metcon (Calories)
In 10 mins with a partner complete Max Calories on Assault Bike or Row
Divide work as desired where one works while other rests
Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

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