Day

April 15, 2019
Bench Press (5-5-5-3-1+) Metcon (Time) 4 RFT 400m Row 400m Run
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Warm-up Inch Worm ATAT Walk (forward, backward,side to side) Knee to elbow Rock Hollow Hold + Rock (15sec + 10 sec) Hollow Plank Rocks Metcon Prep Pull-ups/Push-ups/Air squat 3-3-3 2-2-2 1-1-1 At metcon pace. Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats *Each...
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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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