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Cardio CrossFit WOD, April 4, 2020

04 Apr, 2020

CFC AHW 4.4.20
We are now on the countdown to our 14-day Shelter in Place order. Many are worried and stressed about what the next 2 weeks will bring. But let’s remain positive and make the most of it. To start this period off on the right foot we will be hosting a Live Zoom Meeting tomorrow morning (Saturday, April 4th) for our CrossFit Cardio Class.

Beginning at 9:30 am I will go through an introduction and explanation to the workout. Then we will go through the warm up, the wod (s) and finish with a cool down where we will have a chance to chat and catch up.

If you are interested in joining in on the fun then join through the information below:

Topic: CrossFit BDA Cardio Zoom Meeting
Time: Apr 4, 2020 09:30 AM Atlantic Time (Canada)
Join Zoom Meeting
Meeting ID: 601 959 881
Password: 026750

We look forward to seeing you all tomorrow morning for a fun workout and catch up.

See you online!

Alternating TABATA
High Knees
Butt Kicks
Lateral Hops
Traveling Plank
Complete 3 rounds for quality of:
10 Walkouts to Push Up
5/side Bird Dogs
1 min Glute Bridge Hold (or 30 secs/side)
10 Air Squats (T31X1)
5/side Speed Skaters
Metcon (Time)
AQAP complete 2 rounds of:
100 Mountain Climbers (total)
75 Jumping Jacks
50 Lunges (total)
25 Burpees
TABATA Floor Wipers

Grab onto the couch or something to anchor you off and perform sweeping circles as wide as possible

Archives Previous WODs
Daily Workout - Thu, Dec 1

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor


Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs


In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs


Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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