Cardio CrossFit WOD, May 30, 2020

30 May, 2020

CFC AHW 5.30.20

Please check your email for the invite to the Saturday morning 9:30am ZOOM workout!

Metcon

EMOM x 8 mins:
1. 45 Jump Rope
2. 45 secs Push Up to Downward Dog
3. 45 secs WTY Stretch
4. 45 secs Air Squats

Metcon (Time)

AQAP Complete 4 rounds of:
20 Single Arm DB Thrusters
75 DUs / 150 Singles

Time Cap: 12 mins

Rest 5 Mins

Metcon (Time)

AQAP complete 2 rounds of:
400m Run
40 Single Arm DB Hang Clean & Jerk

Time Cap: 10 mins

Rest 5 Mins

Metcon (Time)

AQAP complete:
30 Singe Arm Devil’s Press
40 Single Arm DB Shoulder to Overhead

Time Cap: 8 mins

Metcon

AQAP complete:
10 V-Ups
15 Side Plank Thrusts (L)
20 Mountain Climbers
15 Side Plank Thrusts (R)
30 Toes to Hands
15 Side Plank Thrusts (L)
20 Mountain Climbers
15 Side Plank Thrusts (R)
10 V-Ups

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Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

Cardio CrossFit WOD, May 30, 2020

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