CrossFit WOD 4/6/19

Warm-up

Banded Side Steps + Skips

3×5+10

Banded Squats (knees) x10

Banded Goodmorning x10

3 rounds

Supine Push/Pull x30sec x3

Metcon Prep:

Walking Lunge 25ft

Farmers Carry (Light) 25ft

Air Squat x10

Front Rack Lunge (Light) 25ft

Farmers Carry (Metcon Weight) 25ft

Air Squat x10

Front rack Lunge (Metcon) 25ft

Metcon (AMRAP – Rounds and Reps)

Partner workout:

KB/DB Front Rack W.Lunge 50ft

Farmers Carry 200ft

Air Squat x30

Amrap 20
*Partners alternate rounds

**Utilize a weight that allows for majority of work to be completed without putting them down.

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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