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Cardio CrossFit WOD, April 6, 2021

06 Apr, 2021

Zoom Workout 4.6.21
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Metcon
EMOM x 15 mins:
1. 50 Jumping Jacks
2. 5/side Spiderman Lunge w/Thoracic Rotation
3. 5 Downward Dog to Seal (3 sec hold in each)
4. 8 Walkouts to Push Up
5. 10 Prone WTY Stretches
At Home JT (Time)
21-15-9
HSPUs / Pike Push Ups / Feet on Chair HSPUs
Push Ups
Feet Elevated Bench/Chair/Couch Dips
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

You can substitute the DUs for Lateral Hops or Jumping Jacks.
You can also substitute the Sit Ups with V-Ups or 1/2 the reps (25-20-15-10-5) Toes to Couch.

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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