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Cardio CrossFit WOD, February 11, 2023

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Cardio CrossFit – Sat, Feb 11

Metcon (Distance)

As a pair in 10 mins Row for max distance
250/200m per person
10 Wall Balls every time you finish the row
Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 10 mins:
10 DB Deadlifts
8 DB Hang Power Cleans (35/20)
6 DB Front Squats
4 DB Strict Press
2 Devil’s Thrusters

One partner completes full round while other rests

Synchronized Partner Death By Burpees (AMRAP – Rounds and Reps)

Every 30 secs perform 1 Synchronized Burpee.
Increase the number of reps by 1 every 30 secs.
Continue until you and your partner cannot complete the required number of Burpees in the 30 secs!
Bring Sally Up
While listening to the song "Flower" by Moby perform the designated movement to the song.

Archives Previous WODs
Daily Workout - Fri, Mar 24

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