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Cardio CrossFit WOD, March 26, 2020

26 Mar, 2020

CFC AHW 3.26.20

Metcon
Hit 15 mins of moderate cardio:
Run, Bike, Row, Jump Rope, Swim, etc

You can choose any one or combination of the above
Metcon (Time)
AQAP complete 5 rounds of:
10 Pike Compressions (see You Tube link below)
25 Lunge, Lunge, Squat
(Lunge left, Lunge right + Squat = 1 rep)
50 Jumping Jacks

This one comes from @spealprogramming
Pike Compressions:
At Home JT (Time)
21-15-9
HSPUs / Pike Push Ups / Feet on Chair HSPUs
Push Ups
Feet Elevated Bench/Chair/Couch Dips
1K Run (Time)

Archives Previous WODs
8.10.22
Metcon
400m Run

Then EMOM x 6 mins:
1. 30 sec Down Ups
2. 30 sec Empty Barbell Muscle Cleans
3. 30 sec Empty Barbell Push Press
Power Clean + Jerk (EMOM x 12 mins: 1 Power Clean & Jerk)
Perform Power Clean followed by any Shoulder to Overhead
Build to a heavy 1 rep for the day
Metcon (Time)
AQAP complete 4 rounds of:
75 DUs / Singles
20 T2B / Hanging Knee Raises
5 Power Cleans at 70% of your 1RM from the previous Power Clean & Jerk
Rest 1 min after each round
Time Cap: 15 mins
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
12 Incline Bench Prone Trap Raises
12 DB Reverse Flys
Rest 1 min
Metcon
Optional Extra Work

Option #1:
35 - 45 min Run at low to moderate pace

Option #2:
EMOM x 10 mins:
1 L-Sit Legless Rope Climb / Legless / Rope Climb
(if this is easy then slow down your decent)

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