Cardio CrossFit WOD, December 24, 2022

Cardio CrossFit – Sat, Dec 24

12 Days of Christmas (Dumbbells) (Time)

Buy In: 400m Run

1 DB Thruster (50/35 or 35/20)
2 DB Front Squats (50/35 or 35/20)
3 DB Push Press (50/35 or 35/20)
4 DB Hang Power Cleans (50/35 or 35/20)
5 DB Deadlifts (50/35 or 35/20)
6 Pull Ups
7 KB Goblet Squats (53/35 or 35/20)
8 KB Swings (53/35 or 35/20)
9 Weighted Sit Ups (20/14)
10 Wall Balls (20/14)
11 Box Jumps (24/20)
12 Bar Over Burpees

Cash Out: 400m Run

Archives

Previous WODs

Daily Workout - Thu, Jun 1

Metcon

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

RESOURCES