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Cardio CrossFit WOD, May 18, 2020

18 May, 2020

CFC AHW 5.18.20
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Metcon
Alternating TABATA
Jumping Jacks
Walk Outs to Push Up
Step Ups (L)
Step Ups (R)
Metcon
EMOM x 12 mins:
1. 45 sec Front Squat + Lunge
(1 Rep = Front Squat + Lunge Left + Lunge Right)
2. 45 sec Max Effort DB Floor Press
(Hold top of a Glute Bridge while Pressing)
Metcon (AMRAP – Rounds and Reps)
Complete 3 sets of the following 5 min AMRAP:
6 Up-Downs
8/side Shoulder Taps
10 Lunge to Press
(1 rep = Single Side Reverse Lunge into OH Press)

Rest 1 min between sets
Continue where you left off and record total rounds and reps
Metcon
Complete 3 rounds of 3 mins on 2 mins off of:
30 Mountain Climbers (L+R=1)
20 Sit Ups
Plank Hold in the remainder of the 3 mins

Archives Previous WODs
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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