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Cardio CrossFit WOD, April 9, 2020

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09 Apr, 2020

CFC AHW 4.9.20
ZOOM workout time has been changed to 12:30pm. Please check your email for the link to the meeting.

Alternating TABATA of:
High Knees
Butt Kicks
180 Jump Squats
Walk Outs to Push Up
Complete 2 sets of:
30 sec/side Glute Bridge
10/side Side Lying Hip Abduction (2 sec hold at top)
10/side Side Lying Windmills
10/side Weighted Deadbugs (1 sec hold at top position)
30 sec/side Airplane Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
5 No Jump Burpees
10 Push Ups
15 DUs
Metcon (Time)
AQAP Complete 5 rounds of:
8/side DB Snatch (50/35)
25ft Single Arm OH DB Lunges
15 Box Jumps (30/24)
25ft Single Arm OH DB Lunges

Time Cap: 20 mins
You can substitute KB Snatches, KB Swings or
any object Snatches
If you do not have 25ft of space complete
10 Lunges (5 each leg)
Metcon (Time)
AQAP complete:
50 Ball Slams
If you have no Med Ball or Slam Ball then complete
50 Weighted Sit ups