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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

Archives Previous WODs
Daily Workout - Thu, Dec 1

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor


Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs


In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs


Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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