5. April 2025
Apr.
05
CrossFit – Sat, Apr 5
Suggested Warm-Up
Warm-Up
BAND MOBILITY
10-12 Supinated Band Pull-Aparts
10-12 Overhead Band Pull-Aparts
8/8 Single Arm Banded Upright Rows
10-12 Banded Strict Press
10-12 Banded Lat Push-Downs
10/10 Single Arm Dante Rows
Into…
2 ROUNDS
10 Ring Rows
10 Scap Pull-Ups*
10 Scap Push-Ups
10 Knee Push-Ups*
10 Air Squats
*Option to complete Kip Swings & Push-Ups in RND 2.
Classic Workout – Performance
Candy (Time)
5 Rounds for time:
20 Pull-ups
40 Push-ups
60 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
Classic Workout – Fitness
CANDY (FITNESS) (Time)
5 ROUNDS FOR TIME
20 Ring Rows
30 Push-Ups
50 Air Squats
(Score is Time)
Partner Workout Option
IN TEAMS OF 2… (Time)
FOR TIME
200 Pull-Ups
400 Push-Ups
600 Air Squats
*P1 works while P2 rests. Split reps, movements, and work up as needed.
(Score is Time)
Optional Cool Down – All
1-2 ROUNDS FOR QUALITY
100m EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
