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Cardio CrossFit WOD, March 30, 2020

30 Mar, 2020

CFC AHW 3.30.20

Metcon
TABATA Jump Rope
Metcon
Complete 2 rounds of:
30 secs/side Bulgarian Split Squats
30 secs/side Single Leg Deadlifts
30 secs Downward Dog to Push Ups
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
2-4-6-8-10-12-14…etc
Alternating DB Snatch (total)
Push Ups
20 DUs / 20 Singles or 100m Run

Rx+ – 50/35
Rx – 35/25
For Snatches L+R = 2
If no Jump Rope then perform the run or 20 Lateral Hops (L+R = 1)

Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
2-4-6-8-10-12-14…etc
Devil’s Press
DB Step Ups
20 DUs / 20 Singles or 100m Run

Rx+ – 50/35
Rx – 35/25
For Step Ups L+R = 2
If no Jump Rope then perform the run or 20 Lateral Hops (L+R = 1)
Metcon
TABATA Hollow to Crunch

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips