Cardio CrossFit WOD, October 1, 2022

CFC 10.1.22

Bad Memories (Time)

AQAP with a partner complete:
1000m Run
20 Devil’s Presses (35/20)
4 Wall Walks / Walk Out to Push Up
40 Burpee Box Jump Overs (24/20)
4 Wall Walks / Walk Out to Push Up
60 Wall Balls (30/20)
4 Wall Walks / Walk Out to Push Up
40 Burpee Box Jump Overs (24/20)
4 Wall Walks / Walk Out to Push Up
20 Devil’s Presses (35/20)
1000m Run

Time Cap: 40 mins

One works while the other rests as you work through the movements together

Metcon (Time)

AQAP with a partner complete:
100 Over the Box Weighted Med Ball Ab Mat Sit Ups

Time Cap: 7 mins

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

RESOURCES