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Cardio CrossFit WOD, March 4, 2020

04 Mar, 2020

CFC 3.4.20

Metcon (Distance)
AMRAP x 10 mins in team of 3:
Accumulate as much distance as possible completing 100m Run each. One team member works at a time.

Rest 2 Minutes
Metcon (AMRAP – Reps)
AMRAP x 10 mins in team of 3:
P1 – 8 x 50ft Shuttle Run
P2 – ME Dips (Ring, Bar, Box or Bench)
P3 – Rest

Score = Total number of Dips

Rest 2 Minutes
Metcon (Distance)
AMRAP x 10 mins in team of 3:
P1 – 3 x 50ft Bear Crawl
P2 – Hollow Hold while your team member is Bear Crawling
P3 – Rest

Score = Total Bear Crawl Distance

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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