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Cardio CrossFit WOD, March 25, 2020

25 Mar, 2020

CFC AHW 3.25.20

2 min Jog Warm Up

Complete 90 secs at each of the following:
Downward Facing Dog
Pigeon Pose (Left)
Pigeon Pose (Right)
Couch Stretch (Left)
Couch Stretch (Right)
Puppy Dog
Thread The Needle (Left)
Thread The Needle (Right)

Death By Bodyweight (AMRAP – Rounds and Reps)
Perform 1 rep of each of the following movements at the top of each minute:

Sit Up
Push Up

Add 1 rep of each movement for each minute. 1 rep in the 1st min, 2 reps in the 2nd min, 3 reps in the 3rd min…etc Continue until you cannot complete the required number of reps in the minute. Score is the round you get to plus any extra reps completed.

Time Cap: 20 mins

Once you fail to meet the required number of reps take the next minute off, go back down to a rep number where you have 15 sec of rest and continue for the remainder of the 20 mins.

With a running clock accumulate 4 mins of Hollow Hold.
Break when needed.

Archives Previous WODs
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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