Cardio CrossFit WOD, February 18, 2023

Cardio CrossFit – Sat, Feb 18

Metcon (Time)

AQAP complete 2 rounds of:

100 Jumping Jacks

25 Push Ups

25 Sit Ups

25 Burpees

25 Air Squats

25 Hollow to Crunch

Time Cap: 15 mins

Metcon (Time)

AQAP with a partner complete:

400m Run (Together)

20 Devil’s Thrusters (35/20)

40 HSPUs / Pike Push Ups off of Box

60 Box Jump + Squat

40 DB Push Jerks

200 DUs / 400 Singles

400m Run (Together)

Time Cap: 20 mins

Divide reps as desired, one person works while other rests

Death By Wall Balls (AMRAP – Rounds and Reps)

Every 30 secs perform 1 Wall Ball (20/14)
Increase the number of reps by 1 every 30 secs.
Continue until you cannot complete the required number of reps within 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 18, 2023

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