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Cardio CrossFit WOD, May 20, 2020

20 May, 2020

CFC AHW 5.20.20
Please check your email for the invite to the 12:30pm ZOOM Workout!

Metcon
Complete 5 rounds of:
5 Hops Ups
5/side Alternating Lunges (forward or back)
25 Lateral Hops
Time Cap: 10 mins
Metcon (AMRAP – Rounds and Reps)
10 min Up Ladder
2 Alternating Jumping Lunges
2 Push Ups
4 Alternating Jumping Lunges
4 Push Ups
6 Alternating Jumping Lunges
6 Push Ups
8 Alternating Jumping Lunges
8 Push Ups
Etc…
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
15 Wall Balls (20/14)
12 Weighted Sit Ups
200m Run
Metcon
Complete 5 rounds of:
20 sec Farmers Carry Hold
20 Sec Front Rack Hold
20 sec OH Hold

Can’t put the weight down during or between rounds. 5 mins of fun! Go Heavy!
Metcon (Time)
AQAP complete 50 Russian Twists

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips