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Cardio CrossFit WOD, June 4, 2020

04 Jun, 2020

CFC AHW 6.4.20
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100 Single Unders
Complete 60 secs at each of the following:
Downward Facing Dog
Low Dragon (Left)
Low Dragon (Right)
Pigeon Pose (Left)
Pigeon Pose (Right)
Puppy Dog
Thread The Needle (Left)
Thread The Needle (Right)
Metcon (Time)
AQAP complete:
400m Run Buy In
DB Push Press
Up Downs
DUs x 2 (Singles x 4)
400m Run Cash Out

Time Cap: 20 mins
EMOM x 20 mins:
1. 16-20 Wall Balls
2. 16-20 T-Push Ups
3. 16-20 OH Lunges w/Med Ball, Plate, DB or KB
4. 16-20 Weighted Sit Ups
Reverse TABATA Dragonfly Hold
10 secs work, 20 secs rest

Archives Previous WODs
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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