• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Cardio CrossFit WOD, June 1, 2020

Get a free class

01 Jun, 2020

CFC AHW 6.1.20
Please check your email for the invite to the 12:30pm ZOOM workout!

100 Jumping Jacks
Metcon
Complete 3 rounds of:
10 Alternating Glute Bridges
20 Lateral Skaters
10 Prisoner Good Mornings
Metcon
Every 45 sec for 30 mins (8 rounds):
1. 7 Air Squats + 7 Jump Squats
2. 7 Push Ups + 7 Clap Push Ups
3. 7 Sit Ups + 7 V-Ups
4. 7 Strict Press + 7 Push Press
5. 7 DB Rows + 7 Hammer Curls

Substitute Clap Push Ups for HR Push Ups or 14 Shoulder Taps
Metcon
AQAP complete:
100 Flutter Kicks

Every 20 reps hold Hollow for 20 secs
Start with 20 sec Hollow Hold

Archives Previous WODs
Daily Workout - Thu, Jun 1
Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs