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Cardio CrossFit WOD, April 19, 2021

19 Apr, 2021

Zoom Workout 4.19.21
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Metcon
100 Jumping Jacks
Metcon
Complete 3 rounds of:
10 Alternating Glute Bridges
20 Lateral Skaters
10 Prisoner Good Mornings
Metcon
Every 45 sec for 30 mins (8 rounds):
1. 7 Air Squats + 7 Jump Squats
2. 7 Push Ups + 7 Clap Push Ups (HR or 14 Sh T)
3. 7 Sit Ups + 7 V-Ups
4. 7 Strict Press + 7 Push Press
5. 7 DB Rows + 7 Hammer Curls
Metcon (Time)
AQAP complete 100 Flutter Kicks
Every 20 reps Hold Hollow for 20 secs
Start with 20 sec Hollow Hold

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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