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Cardio CrossFit WOD, April 9, 2021

09 Apr, 2021

Zoom Workout 4.9.21
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Metcon
Complete 4 sets of alternating TABATA of:
High Knees
Butt Kicks
Lateral Hops
Traveling Plank
Metcon (Time)
AQAP Complete 2 rounds of:
100 Cross Body Mountain Climbers
75 Jumping Jacks
50 Step Ups
25 Burpees

Time Cap: 15 mins
Metcon (Time)
AQAP Complete:
10 Toes to Hands
20 Plank Shoulder Taps (L+R=1)
10 Toes to Hands
30 Sit ups
20 Plank Shoulder Taps (L+R=1)
10 Toes to Hands
40 Air Squats
30 Sit ups
20 Plank Shoulder Taps (L+R=1)
10 Toes to Hands
50 Dips
40 Air Squats
30 Sit ups
20 Plank Shoulder Taps (L+R=1)
10 Toes to Hands

Time Cap: 15 mins

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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