CrossFit – Tue, Apr 22
CrossFit – Tue, Apr 22
Suggested Warm-Up
Warm-Up
AMRAP x 4 MINUTES
:30 Bike (Easy Pace)
4 Lunge-Lunge-Squat w/PVC*
4 Vertical Jumps
Into…
AMRAP x 4 MINUTES
:30 Bike (Hard Pace)
4/4 Staggered Squats
4 PVC Front Squat or Overhead Squat (:02 pause at the bottom)
*During the Lunges, perform PVC Pass Thrus. When you squat, place PVC in front rack or overhead position.
Strength – All
Front Squats (3 Rounds for reps)
9 Min Running Clock
3 @ 70-75% 1RM
3 @ 75-80% 1RM
3 @ 80-85% 1RM
*Keep weight Moderate-Heavy across all Sets.
(Score is Weight)
Workout – Performance
4 ROUNDS FOR TIME (Time)
25/20 Cal Bike
20 Alt. Pistols
(Score is Time)
Workout – Fitness
4 ROUNDS FOR TIME (Time)
20/15 Cal Bike
20 Narrow Stance Air Squats
(Score is Time)
Optional Cool Down – All
2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)
