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Cardio CrossFit WOD, March 24, 2020

24 Mar, 2020

CFC AHW 3.24.20


Go through 2 sets of each movement before moving to the next one:

High Knees
Double Step
Bunny Hops
Side to Side Bunny Hops
Hop Scotch
Side to Side Skaters
Bear Crawls

If you do not have an agility ladder at home then you can go old school and use a rock to mark the concrete outside, use the tiles on your floor or use masking tape on the floor.
Complete 3 rds of:
30 secs Triceps Dips off box/bench/chair
(feet elevated if possible)
30 secs Rest
30 secs Strict Push Ups
30 secs Rest
30 Secs Jump Squats
30 Secs Rest
Metcon (Time)
AQAP complete 5 rds of:
250m run
16 Ground 2 OH Plate (45/25)
16 Goblet Squats (53/35)
16 Goblet Box Step Ups (24/20)

If you do not have the space to run 250m then complete 1 min of shuttles or 1 min of High Knees.
If you do not have a bumper plate then you can perform 16 Alternating DB/KB Snatches or us a DB, KB or anything you can grab wth two hands to preform the Ground to OH movement.
If you do not have a box then use a bench, chair, couch, stairs or whatever you have available.
5 min Core Finisher
Complete 5 rds of:
10 secs Fast Russian Twist (20/14)
50 secs Slow Weighted Sit Ups

No rest between movements nor rounds. Go immediately from one movement to the next and one round to the next.

Archives Previous WODs
Daily Workout - Thu, Jan 26

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans


EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins