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Cardio CrossFit WOD, April 8, 2020

08 Apr, 2020

CFC AHW 4.8.20

Metcon
Complete 3 sets of:
2 x 25ft Shuttles (down and back = 1)
10 Prone WTY Stretches
8/side Samson Stretch OH Hold (5 secs at bottom)
10/side Single Arm OH DB squat to 90 degrees
Metcon
AMRAP x 5 mins:
10 Jumping Jacks
10 Alternating Lunges
10 Air Squats
10 Sit Ups

Perform AMRAP a little faster then a warm up pace but not full out.
United In Movement Wod #2 (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
80 Lateral Hops over the DB
60 Air Squats
40 DB Shoulder to Overhead (50/35)
Metcon
EMOM x 9 mins:
1. 45 sec Bicycle Crunches
2. 30 sec Hollow Hold
3. 45 sec Leg Lifts

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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