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Cardio CrossFit WOD, April 17, 2020

17 Apr, 2020

CFC AHW 4.17.20
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Metcon
50 Jumping Jacks

Then –

EMOM x 8 mins:
1. Spiderman Lunge with Thoracic Rotation
2. Downward Dog to Seal/Sphinx
3. Scorpion
4. V-Rolls

Metcon (Time)
AQAP complete:
200 Lateral hops
80 Good Mornings
60 Pike Compressions
50 Burpees
40 Alternating Lunges (Forward or Backward)
30 High Knee Tuck / Tuck jumps
20 Hand Release Push Ups
10 Dips
Metcon (Time)
AQAP complete:
100 DB Hang Snatches (50/35)
Metcon
Post Workout Cool Down Stretch:
1 min Standing Straddle
1 min/side Twisted Cross
1 min Low Dragon (Right)
1 min Pigeon (Right)
1 min Low Dragon (Left)
1 min Pigeon (Left)
1 min Puppy Dog

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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