CrossFit WOD, April 10, 2024
CrossFit – Wed, Apr 10 Warm-up Warm Up 3 Rds45-second Row5 Clean Deadlifts (empty bar)5 High Hang Muscle Cleans (empty bar)5 Shoulder Press (empty bar)10
Here is what we found…
CrossFit – Wed, Apr 10 Warm-up Warm Up 3 Rds45-second Row5 Clean Deadlifts (empty bar)5 High Hang Muscle Cleans (empty bar)5 Shoulder Press (empty bar)10
CrossFit – Tue, Apr 9 Warm-up Warm Up Band Warmup-into-3:00 Bike-into-3 sets:5 Scap Pull Ups5 Hanging Knee Raises3 Zombie Climbs (or 10 Ring Rows/Bar Rows)5/4
CrossFit – Mon, Apr 8 Warm-up Warm Up 2 sets:10 Banded Pull Aparts10 Banded Pass-throughs-into-3 sets: (2 PVC, 1 BB)3 Inch Worms + Dynamic Squat
CrossFit – Sun, Apr 7 WOD Metcon Baseline Trilogy Test10 RoundsMin 1- BikeMin 2- RowMin 3- SkiMin 4- Rest :45-:50 work with :10-:15 transition
CrossFit – Sat, Apr 6 Warm-up Metcon 3 setsPartner 1 – RowPartner 2 – 15 Jumping Jacks5 Up Downs3 Down Dog + Cobra*then switch WOD
CrossFit – Fri, Apr 5 Warm-up Warm Up Band Warmup-into-9 EMOMMin 1- SkiMin 2- BikeMin 3- 5-8 Bench Dips + Bench Push Ups WOD Metcon
CrossFit – Thu, Apr 4 Warm-up Warm Up Foam Roll-into-2 sets10 Banded Pull Aparts10 Banded Pass Throughs-into-3 sets:5 High Hang Muscle Snatch4 Snatch Grip Push
CrossFit – Wed, Apr 3 Warm-up Warm Up Hip Halo-into-3 Rds5 Wall Ball Front Squats5 Wall Ball Push Press10 Alternating V-Ups100m Jog WOD Metcon (Time)
CrossFit – Tue, Apr 2 Warm-up Warm Up 3 Rds:45 sec Air Bike4 Up-Downs over bar5 Clean Deadlifts5 Power Cleans (building)5 Cat/Cows WOD Part A
CrossFit – Mon, Apr 1 Warm-up Warm Up Head to Toe Stretching -into- 3 sets: 5 Kip Swings20-second Jump Rope10 Step Back Lunges5 Kettlebell Swings