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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

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