17. April 2023
Apr
17
CrossFit – Mon, Apr 17
Warm-Up
Warm-Up
3 Sets:
:30/side Samson Stretch
:30 Bike
10 Bear Hug Kang Squats (medball)
5 Max Height Wallballs
:30/side Samson Stretch
:30 Bike
10 Bear Hug Kang Squats (medball)
5 Max Height Wallballs
Strength / Skill
Front Squat (Built up to 1 Front Squat @ 90%)
Deadlift (Work up to 1 Deadlift @ 90%)
(A-B) On a 20:00 clock
A) 1 Front Squat @ 90%
B)1 Deadlift @ 90%
WoD
Surrounded by Walls (AMRAP – Rounds and Reps)
"Surrounded by Walls"
As Many Rounds and Reps as possible in 8 minutes, with Buy In:
Buy In:
Assault Bike 30/24 calories*
Then AMRAP:
12 Wall Balls
3 Wall walks
As Many Rounds and Reps as possible in 8 minutes, with Buy In:
Buy In:
Assault Bike 30/24 calories*
Then AMRAP:
12 Wall Balls
3 Wall walks
*staggered start
Cooldown
Cooldown
Prone Shoulder Swimmers: Accumulate 15 reps – slow & controlled, each rep takes 10
seconds to complete
seconds to complete
(A-B) On a 20:00 clock
A) 1 Front Squat @ 90%
B)1 Deadlift @ 90%