23. April 2024
Apr
23
CrossFit – Tue, Apr 23
Warm-Up
Warm-Up
2 ROUNDS
10 Calf + Tib Raises
10 WB Lunges
20 Bunny Hops
10 WB Strict Press
30 Single Unders
10 WB Front Squats
Into…
2 ROUNDS
:20 Double Under Practice
10 Wall Ball Thrusters*
10 Push-Ups
5/5 Moose Antlers
*RND 2, complete 10 Wall Balls.
Strength – All
Bench Press (3×4*)
Workout – Performance
AMRAP x 10 MINUTES* (AMRAP – Reps)
5-10-15 and so on…
Wall Balls (20/14)
*Complete 35 Double Unders After Every Set
(Score is Total Reps of Wall Balls)
KG WB: (9/6)
Workout – Fitness
AMRAP x 10 MINUTES* (AMRAP – Reps)
5-10-15 and so on…
Wall Balls (14/10)
*Complete 70 Single Unders After Every Set.
(Score is Total Reps of Wall Balls)
KG WB: (6/4)
Optional Cool Down – All
1-2 SETS FOR QUALITY
2:00 Lat/Upper Back Foam Roll
10 Up Dog to Down Dog
10/10 Banded Standing Shoulder External Rotation
(No Measure)
*Use the same Heavy Weight for All Sets
(Score is Weight)
Week 4 of 6
Strength | Volume/Capacity Cycle