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.

Archives

Previous WODs

6.23.22

Metcon

For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run

Shoulder Press (In a 10 min window: 12-10-8 (TX120))

Metcon

5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)

Metcon (AMRAP - Rounds and Reps)

Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises

A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round

Metcon

IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)

Metcon

Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

Cardio CrossFit WOD, March 27, 2020

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Cardio CrossFit WOD, March 27, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!