13. April 2025
Apr.
13
CrossFit – Sun, Apr 13
Suggested Warm-Up
Warm-Up
2 ROUNDS
1:00 Bike
5/5 Split Squats
10 Good Mornings (Option for KB)
10 Banded Pull Aparts
Into…
2 ROUNDS
1:00 Bike
10 Walking Lunges
10 Russian KB Swings
10 Scap Pull Ups + 10 Ring Rows
Workout – All
EVERY 6:00 x 4 SETS (Calories)
40 Walking Lunges
30 Russian KB Swing (Athlete Choice)
20 Strict Pull-Ups
Max Cal Bike w/ Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Total Cals)
Optional Cool Down – All
EMOM x 9 MINUTES
MIN 1 – 8/8 SA DB Upright Rows
MIN 2 – :45 Hollow Hold
MIN 3 – :45 EZ Bike
(No Measure)
