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Cardio CrossFit WOD, September 24, 2022

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CFC 9.24.22

Metcon (AMRAP – Reps)
With a partner complete:
AMBAP (As Many Burpees As Possible) in 5 mins!

One works while the other rests
Metcon (Time)
AQAP with a partner complete:
2000m Row
30 DB Front Squats (35/20)
40 Box Jump Overs (24/20)

Time Cap: 15 mins

Complete the movements in any order you desire.
While one partner works, the other holds plank.
If plank is broken partners switch.

Metcon (Time)
AMRAP x 15 mins:
10 Pull Ups / Ring Rows
10 T2B / Hanging Knee Raises / Toes to Post / Ab Mat Sit Ups
10 Plate OH Lunges (45/25)

One partner heads out for a 200m run while other partner gets to work on the movements. When run is complete, partners switch and pick up where was left off.

Archives Previous WODs
Daily Workout - Mon, May 29

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post