Cardio CrossFit WOD, September 17, 2022

CFC 9.17.22

Angie Meets Annie on the Run! (Time)

AQAP complete:
50 DUs / 100 Singles (each)
200m Run (together)
200 Pull Ups / Ring Rows
40 DUs / 80 Singles (each)
200m Run (together)
200 Push Ups
30 DUs / 60 Singles (each)
200m Run (together)
200 Sit Ups
20 DUs / 40 Singles (each)
200m Run (together)
200 Squats
10 DUs / 20 singles (each)
200m Run (together)

Time Cap: 45 mins
Jump Rope totals are each (one works while other rests)
Pull Ups, Push Ups, Sit Ups & Squats are divided as desired (one works while other rests)
Runs are completed together

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Previous WODs

Daily Workout - Wed, Feb 1

Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins

RESOURCES