CrossFit – Sat, Apr 5 Suggested Warm-Up Warm-Up BAND MOBILITY 10-12 Supinated Band Pull-Aparts 10-12 Overhead Band Pull-Aparts 8/8 Single Arm Banded Upright Rows 10-12 Banded Strict Press 10-12 Banded Lat Push-Downs 10/10 Single Arm Dante Rows Into… 2 ROUNDS 10 Ring Rows 10 Scap Pull-Ups* 10 Scap Push-Ups 10 Knee Push-Ups* 10 Air Squats
CrossFit – Fri, Apr 4 The Payne Train (Time) “The Payne Train” For Time: 300 meter Run 5 Rounds of Cindy 300 meter Run 4 Rounds of Cindy 300 meter Run 3 Rounds of Cindy 300 meter Run 2 Rounds of Cindy 300 meter Run 1 Round of Cindy 300 meter Run *1 Round of
CrossFit – Thu, Apr 3 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 10 Up Downs 5 Clean Deadlifts 10 Elbow Punches 10 Strict Presses 2 ROUNDS 100m Run 10 Toe Touch Jumping Jacks 5 Hang Muscle Clean → 5 Hang Power Clean in RD2 5 Push Press → 5 Push Jerk in RD2 Strength –
CrossFit – Wed, Apr 2 Suggested Warm-Up Warm-Up 1 ROUND 5 Inch Worms w/ Push Up 5/5 Groiner w/ Twist 5/5 Split Squats 10 Arms Only Row 10 Legs Only Row Into… 2-3 ROUNDS 5 Up-Downs (RND 2/3: Burpees) 10 Alt Lunges :30 Row (RND 1: 22-26s/m, RND 2/3: 24-28s/m) Workout – All EVERY 3:00
CrossFit – Tue, Apr 1 Suggested Warm-Up Warm-Up 400m Run Into… 25’ Line Drills Toy Soldiers Inch Worms Toe Walk Heel Walk High Knees Butt Kickers Into… 2 ROUNDS :30 Dead Hang → :30 Active Hang 8 V Ups → 8 Strict Knees to Chest 8 Box Jumps → 8 Box Jumps Into… 400m Run
