Sunday Endurance – Sun, Apr 13 Warm-Up 2 ROUNDS1:00 Bike 5/5 Split Squats 10 Good Mornings (Option for KB) 10 Banded Pull Aparts Into… 2 ROUNDS 1:00 Bike 10 Walking Lunges (Add light weight for second round) 10 Russian KB Swings 10 Scap Pull Ups + 10 Ring Rows METCON EVERY 6:00 x 4 SETS
CrossFit – Sat, Apr 12 Suggested Warm-Up Warm-Up 4 x 50m Run (:10 rest b/t efforts) 25’ LINE DRILLS (Down & Back) Floorscrappers Quad Stretch Toy Soldiers Side Lunge/Side Lunge/Turn Hurdlers Figure 4s Carioca Into… 2 ROUNDS 4 Push Up to Down Dog 8 Tuck Ups/ V-Ups 8 Kip Swings 8 Floor Press 8 Up-Downs/
CrossFit – Fri, Apr 11 Zachary Tellier Original* (Time) For Time 10 Burpees 5-10-15-20m Shuttle Runs** 10 Burpees 25 Push-Ups 5-10-15-20m Shuttle Runs** 10 Burpees 25 Push-Ups 50 Lunges* 5-10-15-20m Shuttle Runs** 10 Burpees 25 Push-Ups 50 Lunges* 100 Sit-Ups 5-10-15-20m Shuttle Runs** 10 Burpees 25 Push-Ups 50 Lunges* 100 Sit-Ups 150 Air Squats 5-10-15-20m
CrossFit – Thu, Apr 10 Suggested Warm-Up Warm-Up 400m Run 10 BB Good Mornings 10 Elbow Punches 10 Strict Presses 6 Clean Deadlift 6 Upright Row Into… 200m Run 6 BB Kang Squats 10 Elbow Punches 6 Push Press 6 Push Jerk 6 Hang Muscle Clean 6 Front Squat Strength – All Clean and Jerk
CrossFit – Wed, Apr 9 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 5 Good Morning 10 Air Squats 5 Barbell Up and Overs 10 Alt. Front Rack Lunges Into… AMRAP x 5 MINUTES 5 Up-Downs 5 Front Squats 10 Alt. Back Rack Lunges 10 Sit-Ups Strength – All 5×5* Overhead Squat (Weight) *Keep weight Light
