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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
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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