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Cardio CrossFit WOD, May 22, 2020

22 May, 2020

CFC AHW 5.22.20
Please check your email for the invite to our 12:30pm ZOOM Workout!

Warm Up with a 400m Run or 2 mins of Movement
Complete 3 sets of:
5/side Single Leg Glute Bridge with 3 sec hold at
the top (shoulders on bench, feet on ground)
5/side Reverse Lunges with 3 sec pause at bottom
(knee just off the floor)
5/side Single Leg Deadlifts with foot on wall
10/side Plank Hold Shoulder Taps

Time Cap: 15 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
20 Odd Object Rows
200m Run
20 Odd Object Ground to Shoulder
200m Run
20 Odd Object Shoulder to Overhead
200m Run

For the odd object you can use whatever you have: DBs, KB, Plate, Wall Ball, Sandbag, Back Pack, Rock, Water Jugs, Grocery Bag, etc…The more awkward the better!
Complete 3 sets of:
10 Flutter Kicks
10 V-Ups
10 Tuck Ups
30 sec Hollow Hold

Rest 1 min between sets, no rest between movements

Archives Previous WODs
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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