• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, April 6, 2020

06 Apr, 2020

AHW 4.6.20

Metcon
200m Warm Up Run (Or 1 min Jumping Jacks)

Then complete EMOM x 12 mins of:
1. 45 secs Hands on Wall Deadbugs (push on wall to engage core)
2. 45 sec Prone WTY Stretches
3. 20 sec/side Front Rack Bottom of Lunges Hold
4. 20 sec/side Half Kneeling DB/KB Press

Lock Down (Time)
AQAP complete:
10-9-8-7-6-5-4-3-2-1
Push Ups
20-18-16-14-12-10-8-6-4-2
V-Ups
30-27-24-21-18-15-12-9-6-3
Air Squats

10 Push Ups, 20 V-Ups, 30 Air Squats – 9 Push Ups, 18 V-Ups, 27 Air Squats – etc…
Metcon
Complete 3 rounds of:
20 sec Left Side Plank
20 sec Front Plank
20 sec Right Side Plank
20 sec Hollow Hold

No rest between movements. Rest 90 secs between rounds.

Stay in the Loop!

Enter your email address to receive member only notices & offers.