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Cardio CrossFit WOD, April 7, 2021

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07 Apr, 2021

Zoom Workout 4.7.21
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Spend at least 5 mins on the Foam Roller
Progress methodically over the following:
Back of Shoulders
Traps (L+R)
Mid to Lower Back
Hamstrings (L+R)
Calves (L+R)
IT Band (L+R)
(If you do not have a Foam Roller then spend
5 mins in a total body stretch)
Metcon (6 Rounds for reps)
Complete the following for reps:
2 mins Max DUs / Lateral Hops / Jumping Jacks
Rest 1 min
2 mins Max Push-ups
Rest 1 min
2 mins Max Sit-ups
Rest 1 min
2 mins Max Air Squats
Rest 1 min
2 mins Max Burpees
Rest 1 min
2 mins Max Alternating Step Ups or Lunges
10 Rounds for Time:
Sprint 100m
Walk 100m
(If you are unable to run outside then perform
10 rounds of 30 secs High Knees, 30 secs Rest)
Complete 3 sets of:
30 sec Hollow Hold
30 sec/side Side Plank
30 sec Front Plank Hold
Rest 60 secs at the end of each set (no rest between movements)