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Cardio CrossFit WOD, April 16, 2020

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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

Archives Previous WODs
Daily Workout - Mon, May 29

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post