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Cardio CrossFit WOD, June 20, 2020

20 Jun, 2020

CFC 6.20.20
Meet at the field across from the Botanical Gardens. Enter at the easern gate and park at that end of of the field. Please remember to bring your exercise mat, Towel, and water. Also, please bring a Jump Rope for the workout!

Deck of Cards
With a Full deck of cards (Jokers included) draw one card at a time.
Class performs the exercise that is assigned to each card:

Hearts – Push Ups
Diamonds – Sit Ups
Clubs – Squats
Spades – Burpees

For example: 4 of Clubs = 4 Squats

Face Cards = 10 reps
Ace = 11 reps
Joker = Repeat last card + 200m run

For this workout the movements will be as follows:

Hearts – Push Up + L&R Shoulder Taps
Diamonds – V-Ups / Hollow to Crunch
Clubs – Lunges (L+R=1)
Spades – Down Up + Squat Jump

Face Cards – Start with 20 DUs /40 Singles then 10 reps of movement
Aces – Previous movement + 1 Hill Run
Jokers – Start with 20 DUs/Singles then 5 of each movement

Archives Previous WODs
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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