22. April 2023
Apr
22
CrossFit – Sat, Apr 22
Warm-Up
Warm-Up
9 min EMOM
Min 1 – 6/side Goblet Reverse Lunges
Min 2 – :40 Single Unders/Speed Steps/ or Crossover singles
Min 3 – 3/side Rope Pull ups OR 8 Ring Rows
Min 1 – 6/side Goblet Reverse Lunges
Min 2 – :40 Single Unders/Speed Steps/ or Crossover singles
Min 3 – 3/side Rope Pull ups OR 8 Ring Rows
WoD
Grind (Time)
In teams of 2:
"Grind"
20 Rounds for Time, with Buy In:
Buy In:
20 Rope Climbs
"Grind"
20 Rounds for Time, with Buy In:
Buy In:
20 Rope Climbs
Then 20 RFT:
8 Shoulder to Overheads @ 52,5/37,5
Row 14/11 calories
36 Double-Unders
Time Cap: 30 minutes
– Rope Climbs: split however
– On the 20RFT, partner 1 will do one complete movement then partner 2 will complete the next
movement, partner 1 will do the following movement etc.
OPTIONAL Strength
1 1/4 Barbell Hip Thrust (4 sets of 8-10 reps
Rest 2 minutes between sets)
Rest 2 minutes between sets)
Cooldown
Cooldown
3 Sets:
Cat-Cow – 10 Slow Controlled reps
McGill Curl up x :30 hold
Bird-Dogs x 4/side
Cat-Cow – 10 Slow Controlled reps
McGill Curl up x :30 hold
Bird-Dogs x 4/side
