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Cardio CrossFit WOD, April 22, 2020

22 Apr, 2020

CFC AHW 4.22.20
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Metcon
EMOM x 12 mins:
1. 50 Jumping Jacks
2. 5/side Spiderman Lunge w/Thoracic Rotation
3. 5 Downward Dog to Seal (3 sec hold in each)
4. 5 Tempo Push Ups (T31X1) then 10 Sec Plank
Metcon (6 Rounds for reps)
Complete 2 sets of:

AMRAP x 2 mins:
6 Single Arm DB Hang Snatch (L)
6 Single Arm OH DB Lunges (L)
6 Single Arm DB Hang Snatch (R)
6 Single Arm OH DB Lunges (R)

Rest 2 mins

AMRAP x 2 mins:
6 Single Arm DB Hang Power C&J (L)
6 Single Arm DB Thrusters (L)
6 Single Arm DB Hang Power C&J (R)
6 Single Arm DB Thrusters (R)

Rest 2 mins

AMRAP x 2 mins:
200m Run
Max Burpees over DB (Lateral)

Rest 2 mins

For scorekeeping, treat each AMRAP as 1 round.
For the running AMRAP only count total Burpees.
Metcon
Complete 3 sets of:
20 Bird Dogs
20 Weighted Dead Bugs

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips