Partner Workout Wednesday

CFND – Cardio Fit Metcon (Time) Partner 75 Air squats 75 DB push press 75 sit-ups 75 Wall balls 75 Mt climbers 75 Med ball Russian twists 75 lateral lunges 75 KB swings 75 DB thrusters 400m run with your...

6 Rounds

CFND – Cardio Fit Metcon (AMRAP – Reps) 6 Rounds: 1:00 row for calories 1:00 pushups 1:00 jump rope 1:00...

cardiofit

CFND – Cardio Fit Metcon (AMRAP – Reps) 6 min 20 cal bike THEN: 2 RDS of: 5 burpees to plate 10 ring rows 15 GTO remaining time jump rope Metcon (AMRAP – Reps) 6 min 500M row THEN: 1 Round of: 5 burpees to plate 10 ring rows 15 GTO remaining time...

FILTHY 100

CFND – Cardio Fit Metcon (Time) Partner WOD “Filthy 100” 100 of each. Split as needed. Only one partner working at a time and you must complete each exercise before moving on. Box Jumps Jumping pull ups KB swings (35/53) Walking lunges KTE/Knee...

8,7,6 min amrap

CFND – Cardio Fit Metcon (AMRAP – Reps) In 8min complete 175 situps AMRAP Burpees Metcon (AMRAP – Reps) in 7min complete 800m run AMRAP man makers Metcon (AMRAP – Reps) In 6 min complete 400m plate carry AMRAP row for...

1/2 Kelly

CFND – Cardio Fit Metcon (Time) 1/2 Kelly 5 rounds 200 M run 15 box jumps 15 wall balls