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Cardio CrossFit WOD, April 2, 2020

02 Apr, 2020

CFC AHW 4.2.20

Metcon
"BRO-SESH"

LEGS
Complete 3 sets of the following:
10/side Reverse Lunges with twist towards front knee
10 Tempo Air Squats (41X1)
10 1&1/4 Jump Squats
10/side Glute Bridges
10/side Single Leg Deadlifts

SHOULDERS
Complete 3 sets of:
10 DB Shoulder Press
10 DB Front Raises
10 DB Lateral Raises
10 DB Bent Over Rows

CHEST
Complete 3 sets of:
10 Banded Chest Openers / Walkouts to a Push Up
10 Tempo Push Ups (3131)
10 DB Bench Press / Floor Press
10 DB Flyes
10 DB Pullovers

TRICEPS
Complete 3 sets of:
5 Banded Press Downs with 3 sec hold at the bottom
10 DB Skull Crushers
10 Tempo Dips (31×1)

BICEPS
Complete 2 UNBROKEN sets of:
30 secs Alternating DB Front and Side Curls
30 secs Hammer Curls
30 secs Alternating DB Curls with External Rotation at top
30 sec 90 degree DB hold
Rest 2 mins

CORE
3 sets not for time of:
20 V-Ups
15 Hollow to Crunches
20 Second Hollow Hold
20 Second Arch Hold

The Devil’s Thruster (Time)
AQAP complete 30 reps of:
1 Devil’s Press into a Thruster (35/25)

Time cap: 10 mins

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