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Cardio CrossFit WOD, April 1, 2020

01 Apr, 2020

CFC AHW 4.1.20

Metcon
FOAM ROLL
Spend at least 5 mins on the Foam Roller progressing methodically over the following body parts:
Back of Shoulders
Traps (L+R)
Mid to Lower Back
Glutes
Hamstrings (L+R)
Calves (L+R)
Quads
IT Band (L+R)

If you do not have a Foam Roller then spend 5-10 mins in a total body stretch and warm up
Metcon (6 Rounds for reps)
Complete the following for reps:
2 mins Max DUs
Rest 1 min
2 mins Max Push-ups
Rest 1 min
2 mins Max Sit-ups
Rest 1 min
2 mins Max Air Squats
Rest 1 min
2 mins Max Burpees
Rest 1 min
2 mins Max Alternating Step Ups
Metcon
Complete 10 rounds of:
Sprint 100m
Walk 100m

If you are unable to run outside then perform 10 rounds of 30 secs fast High Knees, 30 secs rest
Metcon
Complete 3 sets of:
45 sec Hollow Hold
45 sec/side Side Plank
45 sec Front Plank Hold
Rest 90 secs

Only rest for the 90 secs at the end of each set

Archives Previous WODs
5.17.22
Metcon
200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart
Metcon
5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar
Metcon (4 Rounds for reps)
Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest
Metcon (Calories)
In 10 mins with a partner complete Max Calories on Assault Bike or Row
Divide work as desired where one works while other rests
Metcon
Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

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