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Cardio CrossFit WOD, April 28, 2021

28 Apr, 2021

Zoom Workout 4.28.21
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200m Run + 30 DUs / 60 Singles
10 Arm Circles (Forward and Back)
10 Trunk Twists
10 Side to Side Bends
10 Good Mornings
Complete 3 rounds of:
10 DB Shoulder Press
10 DB Front Raises
10 DB Lateral Raises
10 DB Upright Rows

Time Cap: 10 mins
Metcon (Time)
Alternating DB Hang Snatch
200m Run after each round

Time Cap: 20 mins
Metcon (Time)
AQAP complete 60 Bupees
Every 20 reps complete:
10 HR Push Ups
10 V-Ups/Hollow to Crunches

Time Cap: 12 mins
Metcon (Time)
AQAP Complete:
50 Supermans

Archives Previous WODs
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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