Cardio CrossFit WOD, March 11, 2023

Cardio CrossFit – Sat, Mar 11

Cardio Buster (Time)

AQAP with a partner complete:

1000m Row (alternating every 250m)

Then complete 2 rounds of:

20 Burpees
40 Wall Balls (20/14)
60 KB Swings (53/35)
80 Box Jumps (24/20)
100 Sit Ups
400m Sprint (each partner runs 1 x 200m)

Then 1000m Row (alternating every 250m)

If not enough Rowers you can sub 60/48 Cal Assault Bike (alternate every 15/12 calories)

One partner works while the other rests through all movements

Metcon

Complete 3 sets of:

20 sec Plank Hold

60 Cross Body Mountain Climbers

20 sec Plank Hold

Unbroken sets, rest as needed between sets

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