• 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 15, 2020

15 May, 2020

CFC AHW 5.15.20
Please check your email for the invitie to our 12:30pm ZOOM workout!

200m Warm Up Run

Then complete 2 sets of:
10 Wide Stance Inch Worms
10 Wide Stance Good Mornings
5/side Step Ups (down in 3 secs)

Metcon (Time)
AQAP complete 5 rounds of:
100m Sprint
30 sec rest
If you do not have the space for a 100m run then perform 2 x 25ft shuttles where down and back = 1

Time Cap: 8 mins
Metcon (Time)
AQAP complete 5 rounds of:
5 Slam Balls
10 OH Alternating Lunges (w/Med Ball)
15 DUs
200m Run

Time Cap: 15 mins
Metcon (AMRAP – Rounds)
EMOM x 20 mins:
8 Wall Balls + 8 Burpees

Adjust reps accordingly to allow for 15 secs rest each minute.

Stay in the Loop!

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