WODs

CrossFit WOD, April 17, 2019

By April 14, 2019 No Comments
Blue Chips

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Paused Back Squat (5, 5, 5, 5, w/ 2 second pause in bottom)
In 15+ minutes, build to your heaviest 5 Back Squats with a 2 second pause in the bottom of each rep. Increase the weight each set, maintain form and positions. Form and consistency over intensity!

Metcon
Blue Chips
3 Rounds for time: 15 Min Cap

400m Run
2 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

Scaling – 1.) 500m Row/400m Ski 2.) Jumping/Rack Pull-ups 3.) Elevated/banded pull-ups

Extra Work