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Cardio CrossFit WOD, May 8, 2020

08 May, 2020

CFC AHW 5.8.20
Please check your email for the invite to the 12:30pm ZOOM Workout!

Metcon
40 Jumping Jacks
20 Inchworms (no push up)
Metcon
AQAP complete 10 rounds of:
3 x 25ft Sprints
Rest 1 x 25ft Walk
Metcon (Time)
AQAP complete:
150 Push Ups
Every time you break complete 20 Lunges & 15 Sit Ups

Time Cap: 15 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
5 Devil’s Press
10 Box Jumps
15 Burpees
20 KB Swings
25 Sit Ups
Metcon (Time)
AQAP complete:
50 Pike Compressions

Archives Previous WODs
Daily Workout - Thu, Nov 24
Metcon

200m Run

Complete 3 sets of:

8/side Banded External Rotations (elbow to trunk)

8/side Banded External Rotation (elbow high)

8 Narrow Push Ups

8 Empty Barbell Bench Press (building through sets)

Bench Press (Complete 5 sets of 5 reps at: 60-70-75-80-85% of 1RM)
Bench Press (Complete 1 set for max reps at 95% of 1RM)
Metcon (Calories)

Partner AMRAP x 20 mins:

A - Max Calorie Assault Bike / Rower

B - Complete 2 sets of the following:

5 Deficit HSPUs / Kipping HSPUs / DB Press / Push Ups

10 C2B Pull Ups / Pull Ups / Ring Rows

15 Air Squats

Switch when 2 sets are complete.

Metcon

Complete 2 sets of:

20 Alternating DB Curls

Optional Extra Work

AQAP complete:

30 Push Ups

15 Wall Walks

10 Rope Climbs

15 Wall Walks

30 Push Ups

 

Complete 3 sets of:

15 DB Reverse Flys

15 Incline Bench Prone Trap Raises

Rest 2 mins

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