Cardio CrossFit WOD, March 19, 2022

19 Mar, 2022

CFC 3.19.22

Cardio Buster (Time)

AQAP complete:

1000m Row (alternating every 250m)

Then complete 2 rounds of:

20 Burpees
40 Wall Balls
60 KB Swings
80 Box Jumps
100 Sit Ups
400m Sprint (each partner runs 1 x 200m)

Then 1000m Row (alternating every 250m)

If not enugh Rowers use 60/48 Cal Assault Bike (alternate every 15/12)

One partner works while the other rests through all movements

Metcon

Complete 3 sets of:
20 sec Plank Hold
60 Cross Body Mountain Climbers
20 sec Plank Hold
Unbroken sets, rest as needed between sets

Archives

Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs