Cardio CrossFit WOD, March 27, 2020

27 Mar, 2020

CFC AHW 3.27.20

Metcon

Complete 3 rounds of:
30 sec High Knees
30 sec Butt Kicks
8/side Rear Foot Elevated Split Squats
8/side Foot on Wall Single Leg Deadlifts
8/side Single Leg Glute Bridge
8/side Side Lying Hip Abductions

Metcon (Time)

AQAP complete 4 rounds of:
50 Sit Ups (feet anchored)
50 DUs / 100 Singles
500m Run

Time Cap: 20 mins

If you have no Jump Rope then complete
50 High Knees (L+R=1)

Rest 5 Mins

Metcon (AMRAP – Reps)

AMRAP x 5 mins:
DB Squat Clean Thrusters (35/20)

Aim for 50 reps!

If you have no DBs then you can use a Med Ball or perform Thrusters with loaded shopping bags.

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Daily Workout - Mon, May 29

Metcon

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post

Cardio CrossFit WOD, March 27, 2020

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