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Cardio CrossFit WOD, May 26, 2020

26 May, 2020

CFC AHW 5.26.20
Please check your email for the invite to the 7:15am & 12:30pm ZOOM workouts!

Metcon
60 Jumping Jacks
Metcon
Complete 3 rounds of:
5/side Front Foot Elevated Split Squats
5/side Single Leg Deadlifts
30 sec Alternating Bird Dogs
20 sec/side Side Plank and Reach through
5 Pike Handstand Push Ups

Time Cap: 16 mins
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 (each side)
Front Rack Reverse Lunge
Single Arm Half Kneeling Press
Single Arm Bent Over Row

Time Cap: 14 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
1 Single Arm Devil’s Press (right)
2 Alternating Box Step Ups (right hand)
1 Single Arm Devil’s Press (left)
2 Alternating Box Step Ups (left hand)
2 Single Arm Devil’s Press (right)
4 Alternating Box Step Ups (right hand)
2 Single Arm Devil’s Press (left)
4 Alternating Box Step Ups (left hand)
3 Single Arm Devil’s Press (right)
6 Alternating Box Step Ups (right hand)
3 Single Arm Devil’s Press (left)
6 Alternating Box Step Ups (left hand)
4, 8, 4, 8…5, 10, 5, 10…6, 12, 6, 12…etc…

RX: DBs – 35/25 & Box – 24/20
Metcon
Complete 3 sets of:
15 V-Ups
10 Tuck Ups
20 sec Hollow Hold

Goal is unbroken sets, 1 min rest between sets

Archives Previous WODs
8.10.22
Metcon
400m Run

Then EMOM x 6 mins:
1. 30 sec Down Ups
2. 30 sec Empty Barbell Muscle Cleans
3. 30 sec Empty Barbell Push Press
Power Clean + Jerk (EMOM x 12 mins: 1 Power Clean & Jerk)
Perform Power Clean followed by any Shoulder to Overhead
Build to a heavy 1 rep for the day
Metcon (Time)
AQAP complete 4 rounds of:
75 DUs / Singles
20 T2B / Hanging Knee Raises
5 Power Cleans at 70% of your 1RM from the previous Power Clean & Jerk
Rest 1 min after each round
Time Cap: 15 mins
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
12 Incline Bench Prone Trap Raises
12 DB Reverse Flys
Rest 1 min
Metcon
Optional Extra Work

Option #1:
35 - 45 min Run at low to moderate pace

Option #2:
EMOM x 10 mins:
1 L-Sit Legless Rope Climb / Legless / Rope Climb
(if this is easy then slow down your decent)

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