CrossFit – Fri, Apr 14

Warm-up

2 Sets
1:00 Jog
10 Single Arm Press (each side, light)
1:00 Bike (easy to moderate)
10 Spiderman Lunge (each leg)
5 Rope Pull Sit to Stand

1 set (at workout pace):
100m Run
5 Shoulder Press (at workout weight) (each)
5/4 Calorie Echo Bike
1 Rope Climbs

Metcon
It’s the Climb (Time)

500m Run
25 Shoulder Press (75/55)
25/20 Calorie Echo Bike
12 Rope Climbs
25/20 Calorie Echo Bike
25 Shoulder Press (75/55)
500m Run

Accessory
Metcon (Weight)

3 Sets
3 Turkish Get Up (each arm)
20 Dumbbell Plank Pull Through (10 each side)
50 ft Sled Push Sprint OR :20 Row or Bike Sprint

Score Turkish Get UP

Gymnastics (AMRAP – Reps)
Strictly Weighted (3 Rounds for reps)

9 minute EMOM
minute 1: 4-6 Chin Ups [recommended] 20/10 Dumbbell between legs or feet
minute 2: 3-4 Strict Pull Ups [recommended] 20/10 Dumbbell between legs or feet
minute 3: Rest
 

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