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Cardio CrossFit WOD, May 2, 2020

02 May, 2020

CFC AHW 5.2.20
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Metcon
EMOM x 12 mins of:
1. 45 secs Jumping Jacks
2. 45 secs Cossack Squat Stretches
3. 45 secs Alt Spiderman Lunge w/ Thoracic Twist
4. 2 Progressive Burpee Complexes
(No Jump Burpee, Burpee, Burpee w/ Vertical Jump,
Burpee with Tuck Jump)
Giancarlo (Time)
AMRAP x 9 mins:
10 Thursters
10 Ground to Overhead
Right into…
AQAP complete:
100 Lunges
100 Jumping Squats
150 Sit Ups
50 Air Squats
50 Lunges

Time Cap: 25 mins
Once AMRAP is complete jump right into movements. Complete movements in order.
If using Barbell: 95/65
If using Dumbbells: 50/35
Metcon (Time)
AQAP complete:
100 Scissor Kicks

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