1. April 2023
Apr
01
CrossFit – Sat, Apr 1
Warm-Up
Warm-Up
PVC Front Rack Stretch x :30/side
+
PVC Passthrough x 10 reps
+
3 sets:
8 Single DB RDLs
8 Goblet Squats
8 Burpees for speed*
*Move through RDLs and Goblet Squats slow and controlled then use the burpee to get heart rate up.
WoD
WOD (2 Rounds for reps)
Conditioning
Partner throwdown Variation
10 minute amrap:
8 Ground to Overhead 42,5/30
10 Bar Facing Burpees
Partner throwdown Variation
10 minute amrap:
8 Ground to Overhead 42,5/30
10 Bar Facing Burpees
+
rest 5 minutes
+
10 minute amrap:
8 Thrusters 42,5/30
10 Bar Facing Burpees
*Partners alternate rounds
Strength / Skill
Snatch Grip Romanian Deadlift (Tempo @4111) (4 sets of 6-8 reps
Rest 2 minutes between sets)
Rest 2 minutes between sets)
Snatch Grip Romanian Deadlift (4111 tempo)
Cooldown
Cooldown
A.Foam-roll / Release lower-body / hips – 2min
+
B. Ankle CAR’s – 4-5 slow/controlled rotations
+
C. Knee CAR’s – 4-5 slow/controlled rotations
+
D. Prone Quadruped Hip CAR’s – 4-5 slow/controlled rotations
+
B. Ankle CAR’s – 4-5 slow/controlled rotations
+
C. Knee CAR’s – 4-5 slow/controlled rotations
+
D. Prone Quadruped Hip CAR’s – 4-5 slow/controlled rotations
