10. April 2025
Apr.
10
CrossFit – Thu, Apr 10
Suggested Warm-Up
Warm-Up
2 ROUNDS
10 Calf Raises + 10 Anterior Tib Raises
5 Is + Ys + Ts w/light plates or bodyweight
10 Scap Push-Ups
5 Scap Pull-Ups
Into…
2 ROUNDS
5 Handstand Negatives
30 Single Unders (option for Double Under practice)
5 Pike Push-Ups
5 Kip Swings
Skill – Performance
EMOM x 6 MINUTES
1 Pull-Up
+
1 Chest to Bar
+
1 Pull-Up
+
1 Chest to Bar
(No Measure)
Skill – Fitness
EMOM x 6 MINUTES
1 Kip Swing
+
1 Half Pull-Up
+
1 Kip Swing
+
1 Half Pull-Up
(No Measure)
Workout – Performance
10 ROUNDS FOR TIME (Time)
5 Handstand Push-Ups
10 Pull-Ups*
30 Double Unders
*Option for Chest to Bars.
(Score is Time)
Workout – Fitness
10 ROUNDS FOR TIME (Time)
5 DB Push Press (35/20)
10 Ring Rows*
60 Single Unders
*Option for Jumping Pull-Ups.
(Score is Time)
KG DB: (15/10)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
5 Kang Squats
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
(No Measure)
