• 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 4, 2020

04 Jun, 2020

CFC AHW 6.4.20
Please check your email for the invite to our 7:15am & 12:30pm ZOOM workouts!

100 Single Unders
Metcon
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
Then
10-20-30-20-10
DB Push Press
Up Downs
DUs x 2 (Singles x 4)
Then
400m Run Cash Out

Time Cap: 20 mins
Metcon
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
Metcon
Reverse TABATA Dragonfly Hold
10 secs work, 20 secs rest

Stay in the Loop!

Enter your email address to receive member only notices & offers.