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Cardio CrossFit WOD, April 16, 2020

16 Apr, 2020

CFC AHW 4.16.20
Please check your email for the invite to join our 7:30am ZOOM workout!

2 mins of movement:
400m run, Jump Rope, Jumping Jacks, etc
Complete 3 rounds for quality of:
10/side Single Leg Glute Bridges
20 Alternating Mtn Climbers (slow – knee to elbow)
20 Alternating Cossack Squats
20 Hollow Rocks / 20 sec Hollow Hold
United In Movement Wod #6 (Time)
AQAP complete:
150 Single Arm Dumbbell Thrusters (50/35)
EMOTM complete 5 Lateral Burpees Over the Dumbbell

Time Cap: 16 mins
Metcon (Time)
AQAP complete:
Inverted Shoulder Taps / Plank Shoulder Taps
Diamond Push Ups
Complete Unbroken:
30 sec Palms Forward Pump
30 sec Palm Backward Pump
30 sec Internal/External Rotation
30 sec Swimmers
1 min Arms Extended Hold

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