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Cardio CrossFit WOD, April 9, 2022

CFC 4.9.22

Metcon
EMOM x 9 mins:
1. 100m Run
2. 8 Down Ups
3. 10 Spiderman Lunges with Thoracic Twist
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 15 mins of:
A – 15/11 Cal Row or 10/8 Cal Assault Bike
B – Amrap of:
10 Plate Ground to Overhead (45/25)
10 Burpees to Plate
10 Plate OH Lunges
10 Plate Off Set Push Ups (5 per side)

Partners switch when AMRAP is finished.
Your rest comes after you complete the Row or Bike
Dumbbell Dumb and Dumber (Time)
AQAP complete 30 rounds of:
1 DB Squat Clean (35/20)
1 DB Hang Squat Clean
1 DB Thruster
Metcon (Time)
AQAP complete:
100 Cross Body Mountain Climbers
100 Bicycle Crunches

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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