Cardio CrossFit WOD, March 4, 2023

Cardio CrossFit – Sat, Mar 4

Metcon (Time)

AQAP with a partner complete:

30 rounds of:

5 Air Squats

5 Push Ups

20 rounds of:

5/side Jumping Lunges

5 Burpees

10 rounds of:

5 Super Squats (Air Squat + Lunge Left + Lunge Right)

5 Burpee Push Ups (Burpee + Push Up on the way down and up)

Time Cap: 35 mins

Partners alternate through completed rounds. Both partners complete 400m run together after each complete set of movements.

Start with the 400m Run!

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