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Cardio CrossFit WOD, April 23, 2021

23 Apr, 2021

Zoom Workout 4.23.21
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Half Marathon (Time)
AQAP complete 2 rounds of:
10/side Mountain Climbers
200m Run
10 Box Jumps (24/20)
200m Run
10 KBS (53/35)
200m Run
10/side Walking Lunges
200m Run
10 HR Push Ups
200m Run
10 Sit Ups
200m Run
10 Air Squats
200m Run

Time Cap: 30 mins
Metcon
AQAP complete:
10 V-Ups
15 Side Plank Thrusts (L)
20 Mountain Climbers
15 Side Plank Thrusts (R)
30 Toes to Hands
15 Side Plank Thrusts (L)
20 Mountain Climbers
15 Side Plank Thrusts (R)
10 V-Ups

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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