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Cardio CrossFit WOD, April 15, 2021

15 Apr, 2021

Zoom Workout 4.15.21
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Alternating TABATA of:
High Knees
Butt Kicks
180 Jump Squats
Walk Outs to Push Up
Complete 2 sets of:
30 sec/side Glute Bridge
10/side Side Lying Hip Abduction (2 sec hold at top)
10/side Side Lying Windmills
10/side Weighted Deadbugs (1 sec hold at top position)
30 sec/side Airplane Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
5 No Jump Burpees
10 Push Ups
15 DUs
Metcon (Time)
AQAP Complete 5 rounds of:
8/side DB Snatch (50/35)
25ft Single Arm OH DB Lunges
15 Box Jumps / Step Ups
25ft Single Arm OH DB Lunges

Time Cap: 20 mins

You can substitute KB Snatches, KB Swings or any object Snatches
If you do not have 25ft of space complete 10 Lunges (5 each leg)

Metcon (Time)
AQAP complete:
50 Weighted Sit Ups (perform with the weight used in previous metcon)

Archives Previous WODs
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
90 secs/side Banded Lat Stretch
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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