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Cardio CrossFit WOD, March 28, 2020

28 Mar, 2020

CFC AHW 3.28.20

At Home Filthy 50 (Time)
AQAP Complete:
50 Box Jumps (Step Ups)
50 Jumping Pull Ups (Bent Over Rows DB 25/15 or Weighted Grocery Bags)
50 KB Swings (DB – Swings or Grocery Bag Swings)
50 Walking Lunges (Total)
50 Knees to Elbows (Toes to Couch)
50 Push Press (DB – 25/15 or Push Ups)
50 Back Extensions (Supermans)
50 Wall Balls (Weighted Squats)
50 Burpees (Jumping Jacks x 2)
50 DUs (Side to Side Hops L+R = 1)

If you have the equipment to do the exercise as prescribed then do so. Otherwise use a scaled down option.
Get outside and go for a 30 min Run, Walk, Cycle

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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