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Cardio CrossFit WOD, April 26, 2021

26 Apr, 2021

Zoom Workout 4.26.21
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Metcon
Complete 3 rounds of:
30 DUs / 60 Singles
5 Walk Outs to Push Up with Jump In
4/side Spiderman Lunge with Thoracic Twist
30 sec Hollow Hold
Metcon
EMOM x 5 mins:
10 Bicep Curls (5/arm)
5 Push Ups
10 Strict Shoulder Press (5/arm)
5 Push Ups
Metcon (Time)
AQAP complete 10 rounds of:
25 DUs / 50 Singles
8 Burpees over DBs
6 Single Arm DB Snatches
4 Single Arm OH Lunges
2 DB Goblet Squats
(alternate arms each round: Rd 1 = Left arm, Rd 2 = Right arm)

Time cap: 25 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 mins:
20 Russian Twists
20 sec Hollow Hold
20 Pike Compressions

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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