• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Cardio CrossFit WOD, November 12, 2022

Cardio CrossFit – Sat, Nov 12

Metcon (Time)

AQAP with a partner complete:

200 Cals on Rower / 160 Cals Assault Bike

Partners complete 15/10 Cals on Rower or 10/8 Cals on Assault Bike before switching

EMOM stop and perform 5 Synchronized Burpees

 

Time Cap: 20 mins

Partner Chipper (Time)
Partner 1 performs 50 KB Swings (53/35) while Partner 2 holds a Handstand. Switch. If handstand is broken, perform 5 burpees each before continuing.

Partner 1 performs 50 Box Jumps (24/20) while Partner 2 holds a 45lb/25lb plate overhead. Switch. If overhead position is broken perform 5 burpees each before continuing.

Partner 1 performs 50 Situps while Partner 2 holds the bottom of a Squat. Switch. If squat position is broken perform 5 burpees each before continuing.

Partner 1 performs a 300m run, while Partner 2 holds a plank. Then swap for 2 runs each. If plank is broken, perform 5 burpees each when runner gets back before continuing.

Time Cap:20 Mins

Metcon

EMOM x 6 mins:

1. 10 sec Left Side Plank + 10 sec Front Plank + q0 sec Mountain Climbers + 10  sec Roght Side Plank

2. 10 sec Hollow Hold + 10 sec Flutter Kicks + 10 sec Scissor Kicks + 10 sec Hollow Hold

Stay in the Loop!

Enter your email address to receive member only notices & offers.