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Cardio CrossFit WOD, December 3, 2022

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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 - Thu, Jun 1

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs