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Cardio CrossFit WOD, April 15, 2020

15 Apr, 2020

CFC AHW 4.15.20
Please check your email for invite information to our 12:30pm ZOOM workout!

Metcon
50 DUs or 100 Singles

Then –

Alternating TABATA of:
Jumping Jacks
Good Mornings
Alternating Cossack Squats
Mountain Climbers

CrossFit Games Fundraiser Workout #2 (Time)
AQAP Complete:
100 DUs
21 Burpees
75 DUs
15 Burpees
50 DUs
9 Burpees

Time Cap: 15 mins
United In Movement Wod #5 (5 Rounds for reps)
Every 3 mins for 5 rounds complete:
21 / 21 Alternating Lunge Jump
15 / 15 Single Arm DB Floor Press (50/35)
9 Reverse Burpees

In remaining time within the 3 mins complete:
Max Broad Jumps (4ft for men / 3ft for women)
Rest 1 min between rounds

Record total Broad Jumps completed each round!

TABATA Hollow Hold / Plank

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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