Cardio CrossFit WOD, April 25, 2020

25 Apr, 2020

CFC AHW 4.25.20

Please check your email for the invite to our 9:30am ZOOm workout!

Metcon

Alternating TABATA of:
Flutter Kicks
Reverse Burpees
Slow Mountain Climbers
Walk Outs to Push Up then jump in

Metcon (Time)

AQAP complete 10 rounds of:
5 Hop Ups/Down Ups (jump down to plank then back up)
10 Alternating Lunges
20 Lateral Hops (total)

Metcon (Time)

20-18-16-14-12-10-8-6-4-2
Alternating DB Snatch
DB Goblet Squat
DB Russian Twist

Metcon

Ab Finisher
10/side X-Plank Crunch
5/side Walking Plank
10/side Alternating Leg Lift Planks
10/side Alternating Leg Swings in Side Plank on elbow
20 Plank Thrusts (back and forwards on elbows)
10/side Side Plank Thrusts/Oblique Thrusts
60 sec Plank Hold

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Previous WODs

5.19.22

Metcon

200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups

Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)

Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!

Saturday Partay (Time)

AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees

Time Cap: 18 mins

Metcon

IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed

Metcon

Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

Cardio CrossFit WOD, April 25, 2020

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Cardio CrossFit WOD, April 25, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!