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Cardio CrossFit WOD, December 10, 2022

Cardio CrossFit – Sat, Dec 10

Metcon (Time)

AQAP with a partner complete:

50 Burpees

400m Run

100 Push Ups

400m Run

150 Walking Lunges

400m Run

200 Squats

400m Run

150 Walking Lunges

400m Run

100 Push Ups

400m Run

50 Burpees

Time Cap: 40 mins

All work is divided as desired.

Run is split into 200m intervals.

One Partner works while the other rests.

Metcon

AQAP complete:

30 sec Hollow Hold

50 V-Ups / Hollow to Crunch

30 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