Cardio CrossFit WOD, February 4, 2023

Cardio CrossFit – Sat, Feb 4

Tabata DUs / Singles

Junkyard Dog Warmup

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 25 mins:

20 HR Push Ups

20 Box Jumps

20 KB Swings

20 T2B / Hanging Knee Raises

20 Devil’s Presses (35/20)

200m Run (together)

Divide reps as desired where one works while the other rests. Except for the run which is completed together.

Death By Sit Ups (AMRAP – Rounds and Reps)

Every 30 secs perform 1 Sit Up.
Increase the number of reps by 1 every 30 secs.
continue until you cannot complete the required number of Sit Ups in the 30 secs!

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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

Cardio CrossFit WOD, February 4, 2023

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