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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

Metcon
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)

Metcon
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
Metcon
Complete 10 Alternating Single Arm Bear Complex:

1 set of the Complex:
Deadlift
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:
30-20-10
Alternating Hang DB C&J (50/35)
Butterfly Sit-Ups
Right into…
30-20-10
Alternating DB Hang Snatches (50/35)
Butterfly Sit-Ups

If you have no DBs then commplete:
AMRAP x 9 mins of:
30-20-10
Mountain Climbers (L+R=1)
Butterfly Sit-Ups
Right into…
30-20-10
Plank Up Downs
Butterfly Sit-Ups
Metcon
Complete 3 sets of:
10 Russian Twists (L+R=1)
10 V-Ups
10 Tuck Ups
10 sec Hollow Hold
Rest 1 min

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