Cardio CrossFit WOD, April 27, 2021

27 Apr, 2021

Zoom Workout 4.27.21

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Metcon

Complete 2 rounds of:
200m Run or 30 Lunges
10 Alternating Step Ups (down in 3 secs)
5 Tempo Push Ups (3131)

Metcon

AMRAP x 5 mins (Warm Up Pace):
15 Plank to Squats
10 Dips
5 HSPUs / Pike Push Ups

Metcon

EMOM x 8 mins:
8 Bent Over Rows (4/arm)
8 Clean & Jerks (4/arm)
8 Deficit Push Ups

You should have about 20 secs rest each minute

Metcon (AMRAP – Reps)

AMRAP x 7 mins:
Alternating Single Arm Devil’s Thrusters

TABATA Side Planks

Metcon

1 min Standing Straddle
1 min/side Twisted Cross
1 min Low Dragon (Right)
1 min Pigeon (Right)
1 min Low Dragon (Left)
1 min Pigeon (Left)
1 min Puppy Dog

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Previous WODs

Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

Cardio CrossFit WOD, April 27, 2021

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