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Cardio CrossFit WOD, May 4, 2020

04 May, 2020

CFC AHW 5.4.20
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Metcon
Alternating TABATA
30 DUs / 60 Singles
5 Walk Outs to Push Up with Jump In
4/side Spiderman Lunge with Thoracic Twist
30 sec Hollow Hold
Metcon
EMOM x 10 mins:
10 Bicep Curls
5 Push Ups
10 Strict Shoulder Press
5 Push Ups

You should have about 20 secs of rest each minute. Adjust the reps/weight accordingly.
Metcon (Time)
AQAP complete 10 rounds of:
25 DUs / 50 Singles
8 Burpees over DBs
6 Single Arm DB Snatches
4 Single Arm OH Lunges
2 DB Goblet Squats

Time cap: 25 mins
Alternate arms each round: Rd 1 = Left, Rd 2 = Right
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
20 Russian Twists
20 sec Hollow Hold
20 Pike Compressions

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