CrossFit – Thu, Apr 25 Warm-up Warm Up 10:00 AMRAP45-Second Ski (or Row)10 Roll and Reach10 Iron Cross10 Scorpions10 Downward Dog to Seal Pose WOD Metcon (Time) Teams of 25 sets: (1:1)12/10 Calorie Ski (Or Row)10 V-Ups or GHD12/10 Calorie Ski (Or Row)10 V-Ups or
CrossFit – Wed, Apr 24 Warm-up Warm Up Snatch Warmup SWOD Overhead Squat (1×5) Every 3:00 x 5 sets3 Squat Snatch + 5 Overhead Squats *Build in weight, no misses.*Score: 1×5 Overhead Squats WOD Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP300 Double Unders50ft DB
CrossFit – Tue, Apr 23 Warm-up Warm Up Foam Roll-into-3 Rds25-sec Air bike (easy)25-sec Air bike (moderate)10-sec Air bike (hard)5 Down Dog/Seal Pose Transitions 5 World’s Greatest Stretch (each side) WOD Metcon (Time) Partner Workout (you go I go)Teams of 2 (you go, I go)50-40-30-20-10
CrossFit – Mon, Apr 22 Warm-up Warm Up Running Warm Up -into- Banded Warm Up -into- Pull Up Warm Up WOD Metcon (Time) 800m Run50 Pull-Ups100 Push-Ups150 Air Squats800m Run *Time cap: 32 minutes *The pull-ups, push-ups, and air squats can be partitioned in any
CrossFit – Sun, Apr 21 WOD Metcon 10 RoundsMin 1- :30 BikeMin 2- :30 RowMin 3- :30 SkiMin 4- Rest
CrossFit – Sat, Apr 20 Warm-up Warm Up 3:00 Machine-into-3 Rds20-second Single Unders1 Zombie Rope Climb5 PVC Muscle Snatch5 PVC Snatch Push Press5 PVC Overhead Squats WOD Metcon (Time) Teams of 28 sets (each/1:1)50 Double Unders1 Rope Climb (Or 5 Strict Pull Ups)5 Overhead Squats
CrossFit – Fri, Apr 19 Warm-up Warm Up 2:00 Machine-into-3 sets:5 Single Arm Dumbbell Push Press (left and right)5 Burpees10 Alternating V-Ups WOD Metcon (AMRAP – Reps) 7:00 AMRAP1000/850m Ski (OR Row)In remaining time:Max reps Strict DB Press (40/30) or Strict HSPU -rest 5:00- 7:00
CrossFit – Thu, Apr 18 Warm-up Warm Up 2 sets:10 Banded Fire Hydrants10 Banded Squats -into-2 Sets10 PVC Pass Throughs10 PVC Around the Worlds (left and right)-into-3 Rds (2 PVC, one BB)5 PVC Snatch Push Press 4 PVC Overhead Squats 3 PVC Pressing Snatch Balance
CrossFit – Wed, Apr 17 Warm-up Warm Up 2:00 Row -into- Running Warm Up WOD Metcon (Time) 1200m Run/Row1000m Run/Row800m Run/Row600m Run/Row400m Run/Row-rest 1:00 between each- *Must alternate between run and row, athlete choice which movement to start on*Time cap: 30 minutes
CrossFit – Tue, Apr 16 Warm-up Warm Up 2 sets:10 Banded Pull Aparts10 Banded Pass Throughs-into-2 Rounds3 Inch Worms + Dynamic Squat Stretch3 Clean High Pulls3 High Hang Muscle Cleans 3 Front Squats SWOD Front Squat (1×3) Every 2:00 x 5 sets3 Clean High Pulls
