• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Cardio CrossFit WOD, January 7, 2023

Cardio CrossFit – Sat, Jan 7

Max Effort (AMRAP – Reps)

With a partner complete the following:

Mins 1-2: A – Max Effort Wall Balls, B – Max Cal Row

Mins 3-4: B – Max Effort Wall Balls, A – Max Cal Row

Mins 5-6: A – Max Effort Burpees, B – Max Cal Row

Mins 7-8: B – Max Effort Burpees, A – Max Cal Row

Rx Wall Ball: 20/14

Score = Total Reps + Total Cals

Metcon (Time)

AQAP possible with a partner complete 40 rounds of:

4 DB Front Squats (35/25)

3 DB Box Step Overs

2 DB Thrusters

1 DB Devil’s Press

Time Cap: 40 mins

Partners alternate through completed rounds. One works while the other rests.

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