Cardio CrossFit WOD, March 18, 2023

Cardio CrossFit – Sat, Mar 18

Metcon (Time)

AQAP with a partner complete 8 rounds of:

6 Burpees

12 Air Squats

100m Run

Time Cap: 15 mins

Athletes alternate through completed rounds where one works while the other rests

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 16 mins:

6 Push Ups

12 Alternating Lunges

18 Jumping Jacks

(every 4 mins, starting at 0, stop and complete 200m run together)

Athletes alternate movements where one works while the other rests

Metcon (Time)

AQAP with a partner complete 10 rounds of:

10 Alternating DB Snatches (35/20)

30 DUs / 60 Singles

Time Cap: 12mins

Partners alternate through completed rounds where one works while the other rests

Metcon

For 3 mins:

30 sec Hollow Hold

30 Mountain Climbers (L+R=1)

30 Ab Mat Sit ups

Perform a Plank Hold for the time remaining

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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, March 18, 2023

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