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Cardio CrossFit WOD, April 29, 2020

29 Apr, 2020

CFC AHW 4.29.20
Please check your email for the invite toour 12:30pm & 5:15pm ZOOM workouts!

Metcon
200m Run
20 Single Leg Glute Bridge (right)
30 sec Side Plank (right)
10 Jumping Lunges
200m Run
10 Jumping Lunges
30 sec Side Plank (left)
20 Single Leg Glute Bridge (left)
200m Run
Metcon (3 Rounds for reps)
EMOM x 6 mins of:
1. 30 sec Handstand Hold
2. Max Push Ups

Rest 2 mins

EMOM x 6 mins of:
1. 30 sec Wall Sit Hold
2. Max Jump Squats

Rest 2 mins

EMOM x 6 mins of:
1. 30 sec Plank Hold
2. Max Hollow to Crunches

Keep count of total:
Push Ups (Rd 1)
JumpSquats (Rd 2)
Hollow to Crunches (Rd 3)
Metcon (Time)
25-15-10
Wall Balls (20/14)
Run 400m after each set

Time Cap: 12 mins
Metcon
Complete 3 sets of:
10/side Weighted Dead Bugs
20 sec Weighted Hollow Hold
10/side Bicycle Crunches (L+R=1)

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