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Cardio CrossFit WOD, May 28, 2020

28 May, 2020

CFC AHW 5.28.20
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200m Run Warm Up
Metcon
EMOM x 16 mins:
1. 10 T-Push Ups
2. 200m Run
3. 16 Alternating V-Ups
4. 60 Alternating Toe Taps
Metcon (Time)
AQAP complete:
400m Walking Lunge
Every 50m complete 8 Jump Squats

Time Cap: 8 mins
Metcon (Time)
AQAP complete 3 rounds of:
200m Run
20 HR Push ups
20 Shoulder Taps
20 Pike Push ups

Time Cap: 12 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 Burpees
10 Wall Balls
10 Step Ups
Metcon (Time)
AQAP complete 50 V-Ups
Every break perform 20 sec Plank Hold

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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