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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.
Metcon
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
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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