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Cardio CrossFit WOD, January 28, 2023

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Cardio CrossFit – Sat, Jan 28

Metcon (Time)

AQAP with a partner complete 3 rounds each of:

250m Row

200m Run

Time Cap: 10 mins

One partner rows while the other runs. Switch when both are finished. Each partner completes 3 rows and 3 runs.

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 30 mins:

30 Wall Balls (20/14)

30 KB SDHP (53/35)

30 Box Jumps (24/20)

30 DB Push Press (35/20)

30 Cal Row

30 DB Deficit Push Ups

30 DB Front Squats (35/20)

Divide reps as desired as long as one works while the other rests

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 mins:

1 V-Up

1 Left Leg V-Up

1 Right Leg V-Up

1 Hollow to Crunch

Complete as many sets of the above complex as possible n the 5 mins

Archives Previous WODs
Daily Workout - Fri, Mar 24
Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes
Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs