CrossFit – Tue, Apr 11
Warm-up
Metcon
Trouble (Time)
100-75-50
Double Unders
150-100-50ft
Single Arm Overhead Dumbbell Lunge (50/35)
*25 GHD Sit Ups after each set
Finisher
Pump (Weight)
3×10 Lat Pull Downs
-rest 1-2 minutes b/t sets-
4×10 Double DB Skull Crushers @ RPE7
-rest 1-2 minutes b/t sets-
5×10 Double DB Prone Row @ RPE7
-rest 1-2 minutes b/t sets-
Gymnastics (AMRAP – Reps)
Push/Press (3 Rounds for reps)
12 minute EMOM
minute 1: 12 Deficit PushUp 45lb plates
minute2: 8 Seated Dumbbell Presses [2×50/35] [Scaled: 2×35/20]minute 3: 2-4 Wall Walks
minute 4: Rest
Score is TOTAL number of Wall Walks Completed
Post Workout Mobility
2 minute Lacrosse Ball Trap Smash (each side)
2 minute Elbow to Floor Stretch (each side)
2 minute Frog Stretch
2 Sets
200m Ski Or Row (moderate)
25 Single Unders
10 Step Back Lunge
10 Alt. Leg V-Up
1 set (at workout pace):
20 Double Unders
20ft Single Arm Overhead Dumbbell Lunge (at workout weight)
5 GHD Sit Ups