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Cardio CrossFit WOD, May 23, 2020

23 May, 2020

CFC AHW 5.23.20
Please check your email for the invite to the 9:30am ZOOM Wrokout!

Metcon
400m Run
30 Jumping Jacks
20 Alternating OH Reverse Lunges
10 Walkouts ot Push Up
5 No Push Up Burpees
Death by 10m Shuttle (AMRAP – Rounds)
Every minute on the minute complete 1 x 10m shuttle run. Add 1 rep to each minute until you cannot complete the reps needed within the minute.
Metcon (Time)
AQAP complete:
30 KB Swings
15 Burpees
30 KB Swings
15 Tap Push Ups
30 KB Swings
15 Jumping Lunges

20 KB Swings
15 Burpees
20 KB Swings
15 Tap Push Ups
20 KB Swings
15 Jumping Lunges

10 KB Swings
15 Burpees
10 KB Swings
15 Tap Push Ups
10 KB Swings
15 Jumping Lunges

Time Cap: 20 mins
Metcon
Complete 3 rounds of:
10 Travelling Plank (Plank Up Downs)
10/side Bear Plank Holds
10 Right Side Plank Hold and Reach Through
10 Right Side Plank Thrusts
10 Sec Right Side Plank Hold at top of Thrust
10 Left Side Plank Hold and Reach Through
10 Left Side Plank Thrusts
10 Sec Left Side Plank Hold at top of Thrust
30 sec Hollow Hold

Archives Previous WODs
5.18.22
Metcon
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.
Metcon
IN CLASS SHOULDER HEALTH
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
Metcon
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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