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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!

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
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
15 Wall Balls (20/14)
12 Weighted Sit Ups
200m Run
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
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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