4. April 2023
Apr
04
CrossFit – Tue, Apr 4
Warm-Up
Warm-Up
2 Sets:
:30 Row @easy pace
:30 Supinated Deadhang
:30 Row @moderate pace
6/side Reverse samson Lunge
:30 Row @hard pace
:30 Row @easy pace
:30 Supinated Deadhang
:30 Row @moderate pace
6/side Reverse samson Lunge
:30 Row @hard pace
Strength / Skill
Toes-To-Bar (Max reps)
WoD
Speed Kills (5 Rounds for reps)
"Speed Kills"
Every 5 minutes x 5 sets for best cumulative time:
20/16 Cal row
12 burpees over rower
12 SA DB hang split snatch 22,5/15
12 SA DB front rack lunge 22,5/15, 6 total steps per shoulder
Every 5 minutes x 5 sets for best cumulative time:
20/16 Cal row
12 burpees over rower
12 SA DB hang split snatch 22,5/15
12 SA DB front rack lunge 22,5/15, 6 total steps per shoulder
Cooldown
Cooldown
Side Plank on Elbow Lateral Leg Lifts: 15-20 reps/side x 3 sets
Toes to Bar Pacing
2 min amrap
rest 1 min
1 min amrap
rest 1 min
2 min amrap