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Cardio CrossFit WOD, November 26, 2022

Cardio CrossFit – Sat, Nov 26

Metcon

Partner AMRAP x 8 mins:

200m Run

Partners Alternate after completed runs

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 8 mins:

10 Squats

10 Push Ups

10 Sit Ups

Partners alternate after completed rounds

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 8 mins:

10 Wall Balls

10 Box Jumps

10 KB Swings

Partners alternate after completed rounds

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 8 mins:

10 Renegade Rows (35/20)

10 Devil’s Presses (35/20)

10 DB Thrusters (35/20)

Partners alternate after completed movements

Rest 2 Minutes
Metcon

EMOM x 5 mins:

5 V-Ups / Hollow to Crunch

10 sec Hollow Hold

10 Alternating Single Leg V-Ups

10 sec Hollow Hold

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips