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Cardio CrossFit WOD, February 26, 2022

26 Feb, 2022

CFC 2.26.22

Metcon (Time)
AQAP complete 2 rounds of:
100 Jumping Jacks
25 Push Ups
25 Sit Ups
25 Burpees
25 Air Squats
25 Hollow to Crunch

Time Cap: 15 mins
Metcon (Time)
AQAP with a partner complete:
400m Run (Together)
20 Devil’s Thrusters (35/20)
40 HSPUs / Pike Push Ups off of Box
60 Box Jump + Squat
40 DB Push Jerks
200 DUs / 400 Singles
400m Run (Together)

Time Cap: 20 mins
Divide reps as desired, one person works while other rests
Death By Wall Balls (AMRAP – Rounds and Reps)
Every 30 secs perform 1 Wall Ball (20/14)
Increase the number of reps by 1 every 30 secs.
Continue until you cannot complete the required number of reps within the 30 secs!
Metcon
EMOM x 5 mins:
10 Sec Plank Hold + 20 Mountain Climbers
10 sec Hollow Hold + 20 Flutter Kicks

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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