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Cardio CrossFit WOD, December 17, 2022

Cardio CrossFit – Sat, Dec 17

Metcon (Time)

AQAP complete:
50 Air Squats
50 Sit Ups
25 Push Ups
25 Burpees
100 Box Step Ups
25 Burpees
25 Push Ups
50 Sit Ups
50 Air Squats

Time Cap: 20 mins

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 20 mins:

Up The Ladder: 2-4-6-8-10-12-14-etc…

Single Arm Devil’s Thrusters

100m Run between rounds

A completes 2 Devil’s Thrusters (1/arm) while B rests
B then completes 2 Devil’s Thrusters (1/arm) while A rests
A runs 100m while B rests. Then B runs 100m while A rests.
Then both come back inside and start the round of 4.
Continue up the ladder until 20 mins is up.

TABATA Flutter / Scissor Kicks

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