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

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Previous WODs

Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

Cardio CrossFit WOD, April 8, 2020

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