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Cardio CrossFit WOD, April 1, 2021

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01 Apr, 2021

Zoom Workout 4.1.21
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EMOM x 8 mins:
1. Spiderman Lunge with Thoracic Rotation
2. Downward Dog to Seal/Sphinx
3. Scorpion
4. V-Rolls
Complete 2 rounds of:
30 secs/side Bulgarian Split Squats
30 secs/side Single Leg Deadlifts
30 secs Downward Dog to Push Ups
Metcon (Time)
AQAP complete:
500 Step Ups
Every 50 Step Ups stop and complete:
10 Push Ups
10 Sit Ups
100m Run

Time Cap: 30 mins

For Step Ups use a chair, bench, step, coffee table, whatever you have available.
If you are unable to do the 100m Run then perform 20 Jumping Jacks

Metcon (AMRAP – Reps)
Core Finisher
3 min AMRAP of:
DB Pull Across Plank

Perform as many of the Pull Across as you can in the 3 mins. Each Pull Across = 1 rep. If you do not have a DB then you can use any object that will pose a challenge. The heavier the object the more of a challenge.

Archives Previous WODs
Daily Workout - Fri, Mar 24

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes
Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs