11. April 2023
Apr
11
CrossFit – Tue, Apr 11
Warm-Up
Warm-Up
2 Sets:
:20 Line hops front to back
:20 Line Hops Side to Side
10/side Front to back leg swings
10/side side to side leg swings
10 Scapular Pull ups
10 Med Ball Thrusters
:20 Line hops front to back
:20 Line Hops Side to Side
10/side Front to back leg swings
10/side side to side leg swings
10 Scapular Pull ups
10 Med Ball Thrusters
Strength / Skill
Skill (3 Rounds for reps)
3 Min AMRAP
5 shuttle runs
5 toes to bar
rest 2 min
x 3
5 shuttle runs
5 toes to bar
rest 2 min
x 3
WoD
Above Board (Time)
"Above Board"
10/8 – 15/12 – 20/16 – 25/20 – 20/16 – 15/12 – 10/8
Wall ball
Calorie row
10/8 – 15/12 – 20/16 – 25/20 – 20/16 – 15/12 – 10/8
Wall ball
Calorie row
Core-Finisher
Hollow Body Straddle Hold (3 Rounds for reps)
Core Finisher
1) Hollow Body Straddle Hold:
As many seconds as possible w/ Perfect form, only lumbar in contact w/ floor x 3 attempts
Rest 1 min b/t attempts
1) Hollow Body Straddle Hold:
As many seconds as possible w/ Perfect form, only lumbar in contact w/ floor x 3 attempts
Rest 1 min b/t attempts
*If unable to hold more than 20 seconds, switch to Hollow Tuck Hold w/ Elbows on Knees
-This skill piece will work our TTB under some fatigue from shuttle runs
-Try to hit a similar score across all 3 sets rather than starting fast and falling off