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Cardio CrossFit WOD, December 3, 2022

Cardio CrossFit – Sat, Dec 3

Metcon (Time)

With a partner complete 10 rounds (5 each of):

120m Rowling Row

Both Partners complete 1 Hand Release Push Up for every meter over or under for all 10 rounds.

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 24 mins:

A – Complete 1 rounds of:

10 Burpee Box Jump Overs (24/20)

8 Alternating DB Snatches (50/35)

18 Air Squats

B – 500m Row or 400m Run

 
 

A starts with the 10 BBJOs while B Rows 500m or Runs 400m.  When both partners have completed their task, that is one round.  They then switch and continue as such for the remainder of the 24 mins

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