• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

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
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

Stay in the Loop!

Enter your email address to receive member only notices & offers.