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Cardio CrossFit WOD, May 11, 2020

11 May, 2020

CFC AHW 5/11/20
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Metcon
Alternating TABATA
Jumping Jacks
Cossack Stretches
Wide Leg Walk Outs to Push Ups
No Jump Burpees
Metcon
EMOM x 12 mins:
1. 10 Air Squats + 5 Jump Squats
2. 10 Push Ups + 5 Clap Push Ups
3. 10 Sit Ups + 5 V-Ups (Hollow to Crunches)
4. 10 Strict HSPUs + 5 Kipping HSPUs
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
6 Floor Arnold Presses
6 Weighted Burpees
6 Renegade Row to Gorilla Row (3/arm + 3/arm)
6 Goblet Squats

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
8 Dumbbell Swings
8 Curl to Push Press
8 Romanian Deadlifts

Rest 2 Minutes
Metcon
AMRAP x 8 mins:
10/side Plank Shoulder Taps
10/side Russian Twists
10 Straight Leg Sit Up Press

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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