CrossFit – Tue, Apr 16
Warm-up
Warm Up
2 sets:
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
2 Rounds
3 Inch Worms + Dynamic Squat Stretch
3 Clean High Pulls
3 High Hang Muscle Cleans
3 Front Squats
SWOD
Front Squat (1×3)
WOD
Metcon (Time)
15-12-9-6-3
Devil Press (2×50/35)
45-36-27-18-9
Sit Ups
* Target time: sub 10 minutes
* Time cap: 13 minutes
Every 2:00 x 5 sets
3 Clean High Pulls
+ 3 Hang Power Cleans
+ 3 Front Squats
*Unbroken, building sets
*No higher than 70% of 1RM Power Clean