CrossFit WOD, April 17, 2019

Home / CrossFit WOD, April 17, 2019

WOD for 4.17.19

Phil – All AM Classes
Johnny – All PM Classes

Warm-up

Metcon

Mobility: 3 x 1 Arm Hang From The Pull-Up Bar for 5 breaths (each side)

Warm-Up
2 Rounds of 10x of each
Pass Throughs
Samson Lunge
Prone Raises w/PVC
IYT’s (no weight)
Air Squats

Workout Of The Day

Deadlift (5 x 1 @ 80% of 1RM)

Metcon (Time)

50-40-30-20-10
Abmat Sit-Ups
Overhead Squats (45/35 lbs)

-15 minute cap-

Tested at 7:12

6.27.22 Back Squat (5 @ 65% – 5 @ 75% – 5+ @ 85%) Use your 3RM number

06.25.22 Metcon (Time) "Eva Strong" 5 Rounds for Time (with a Partner) 24 Double-Unders (together) 19 Toes-to-Bars (split)

6am – 6pm

7am – 5pm