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Cardio CrossFit WOD, March 26, 2022

26 Mar, 2022

CFC 3.26.22

Metcon (Time)
AQAP with a partner complete 8 rounds of:
6 Burpees
12 Air Squats
100m Run

Time Cap: 15 mins

Athletes alternate through completed rounds. One works while the other rest.

Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 16 mins:
6 Push ups
12 Alternating Lunges
18 Jumping Jacks

Athletes alternate movments (one works while other rests)
Every 4 mins stop and complete 200m run together
Start with 200m run
Metcon (Time)
AQAP with a partner complete 10 rounds of:
10 Alternating DB Snatches (35/20)
30 DUs / 60 Singles

Time Cap: 15 mins
Metcon
For 3 mins:
30 sec Hollow Hold
30 Mountain Climbers (L+R=1)
30 Sit Ups
Hold Plank for the time remaining

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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