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Cardio CrossFit WOD, March 31, 2021

31 Mar, 2021

Zoom Workout 3.31.21
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For 10 mins at a warm up pace rotate through:
5 25ft Shuttles (down and back is 1 shuttle)
20 High Knees
10 Inchworms
20 Crossovers
20 Speedskaters
20 sec Bottom of Squat Hold
20 sec Plank Hold
Metcon (Time)
Bodyweigth Filthy 50
AQAP complete:
50 Burpees
50 Squat Jumps
50 V-Ups / Hollow to Crunches
50 Push Ups
50/side Side Lunges
50/side Bicycle Crunches
50/side Bird Dogs
50 Sumo Squats
50 Dips
50/side Spiderman Plank Crunches

Time Cap: 30 mins

Archives Previous WODs
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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