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

Cardio CrossFit WOD, April 13, 2020

13 Apr, 2020

CFC AHW 4.13.20
Check your email for invite to join ZOOM workout at 12:30pm

200m Warm Up Run

Then complete 3 sets of:
10 Wide Stance Inch Worms
10 Wide Stance Good Mornings
5/side Step Ups (down in 3 secs)

AQAP complete 5 rounds of:
100m Sprint
30 sec rest

If you do not have the space for a 100m run then perform 2 x 25ft shuttles where down and back = 1
Complete 10 Alternating Single Arm Bear Complex:

1 set of the Complex:
Hang Power Clean
Front Squat
Push Press
OH Squat to 90 degrees
United In Movement Wod # 4 (AMRAP – Rounds and Reps)
AMRAP x 9 mins of:
Alternating Hang DB C&J (50/35)
Butterfly Sit-Ups
Right into…
Alternating DB Hang Snatches (50/35)
Butterfly Sit-Ups

If you have no DBs then commplete:
AMRAP x 9 mins of:
Mountain Climbers (L+R=1)
Butterfly Sit-Ups
Right into…
Plank Up Downs
Butterfly Sit-Ups
Complete 3 sets of:
10 Russian Twists (L+R=1)
10 V-Ups
10 Tuck Ups
10 sec Hollow Hold
Rest 1 min

Stay in the Loop!

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