011514

Warm-up
7-way shoulder,
Inchworm+push-up x6-8,
Bretzel x6-8/side,
Pigeon to cossack x6-8/side,
Flat back wall flexion x6-8,
Knee grab + lunge step + push knee away x6-8/side,
Forearm wall slides x6-8
Strength
Hang snatch from belown knee 3RM
WOD
3 Rounds for time:
10 Toes to Bar,
15 Push-ups,
20 Overhead walking lunges,
25 KB swings

POPULAR Posts

SWEAT 45 – April 19, 2024

3 X Tabata = 12 min DB Push press Air squat  Bent over DB row Step back lunges DB hang clean Cossack squats  Machine intervals 4 x 2:30work/ rest 1

CrossFit Lite – April 19, 2024

20 min for quality :20 Hollow hold 5 Candlesticks :20 Arch hold 10 Ring swings :20 Reverse plank hold 10 Bench shoot through 50 40 30 20 10 Double unders 10 8

April 19, 2024

20 minutes, for quality:5 reps per side, thoracic bridge5 reps per side, half kneeling wall windmill5 reps per side, rotational medball slam5 reps per side,

START Today

Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.