Cardio CrossFit WOD, January 14, 2023

Cardio CrossFit – Sat, Jan 14

Metcon (3 Rounds for reps)

With a partner complete the following AMRAPs:

AMRAP x 10 mins:

5 Pull Ups / Banded Pull Ups / Ring Rows

5 Burpees

Rest 5 mins

AMRAP x10 mins:

150m Row

15 HR Push Ups

Rest 5 mins

AMRAP x10 mins:

100m Run

10 Wall Balls

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