13. April 2023
Apr
13
CrossFit – Thu, Apr 13
Warm-Up
Warm-Up
8 Min EMOM
Min 1 – 3/side Samson reverse lunges + 5 Kip Swings
Min 2 – 2 Wall Walks + :10-15 HS Hold
Min 1 – 3/side Samson reverse lunges + 5 Kip Swings
Min 2 – 2 Wall Walks + :10-15 HS Hold
+
Then 2-3 x through complex:
20 Single Unders
20 Speed Steps
20 Double Unders
*Advanced – try unbroken
*Intermediate – Break at each 20
*Beginner – 30 singles + 30 Speed steps/practice
Strength / Skill
Rear Foot Elevated Dumbbell Romanian deadlift + Split Squat (4 sets of 4-6 reps
Rest 1 minute between sets)
Rest 1 minute between sets)
Score: 1 rep left + 1 rep right = 2 reps
WoD
Jump Around (AMRAP – Reps)
"Jump Around"
15 Min AMRAP
100 double unders
100 foot DB front rack lunge 22,5/15
30 hspu
100 double unders
75 foot DB front rack lunge
20 wall walks
100 double unders
50 foot DB front rack lunge
max bar muscle ups in remaining time
15 Min AMRAP
100 double unders
100 foot DB front rack lunge 22,5/15
30 hspu
100 double unders
75 foot DB front rack lunge
20 wall walks
100 double unders
50 foot DB front rack lunge
max bar muscle ups in remaining time
Cooldown
Finisher
ATG Split Squats:
Accumulate 10/side @2121 tempo
Accumulate 10/side @2121 tempo
