CrossFit WOD, April 15, 2024

CrossFit – Mon, Apr 15

Warm Up

Hip Halo Warm Up
3 sets
30-second Bike (easy pace)
10 Banded Pull Through (Left)
10 Banded Pull Through (Right)
10 Banded Pull Through (Both)
10 Hollow Rocks
5 Back Squats (2 BB, add for third)


5 sets:
Minute 1: 10 Back Squats (60-65%)
Minute 2: Max Air Squats
Minute 3: Recovery Bike (Slow-Moderate)

*No Score

-rest 3-5 minutes before accessory-


4 sets:
10 Rear Foot Elevated Split Squats (each side)
10 Single Leg RDLs (each side)
-rest 1:00 between sets-

* Both movements are with a single dumbbell.

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