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Cardio CrossFit WOD, May 7, 2021

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07 May, 2021

Zoom Workout 5.7.21
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Metcon
EMOM x 12 mins:
1. 50 Jumping Jacks
2. 5/side Spiderman Lunge w/Thoracic Rotation
3. 5 Downward Dog to Seal (3 sec hold in each)
4. 5 Tempo Push Ups (T31X1) then 10 Sec Plank
Metcon (6 Rounds for reps)
Complete 2 sets of:

AMRAP x 2 mins:
6 Single Arm DB Hang Snatch (L)
6 Single Arm OH DB Lunges (L)
6 Single Arm DB Hang Snatch (R)
6 Single Arm OH DB Lunges (R)

Rest 2 mins

AMRAP x 2 mins:
6 Single Arm DB Hang Power C&J (L)
6 Single Arm DB Thrusters (L)
6 Single Arm DB Hang Power C&J (R)
6 Single Arm DB Thrusters (R)

Rest 2 mins

AMRAP x 2 mins:
200m Run
Max Burpees over DB (Lateral)

Rest 2 mins

Metcon
Complete 3 sets of:
20 Bird Dogs
20 Weighted Dead Bugs

Archives Previous WODs
Daily Workout - Fri, Mar 24
Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes
Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs