WODs

CrossFit WOD, April 19, 2019

By April 14, 2019 No Comments
Actin Crazy

Warm-up
Warm-up
Coach’s Choice

Gymnastics
Metcon
6 Min Tabata: 4 Rounds

Hollow Rocks
Superman Hold
Hollow Body Lat Pull-downs

:20 on/ :10 off at each station.

Perform :20 of work and :10 of rest to transition to the next movement. You will perform each station 4 times.

Metcon
Actin Crazy
For time: 10 Min Cap

15 Toes to Bar
10 Alternating DB Snatch
12 Toes to Bar
10 Alt DB Snatch
9 Toes to Bar
10 Alt DB Snatch
6 Toes to Bar
10 Alt DB Snatch
3 Toes to Bar
10 Alt DB Snatch

Rx = 35/20# + T2B
Rx+ = 50/35# + T2B

Scaling – 1.) Kipping Knee-ups/V-ups 2.) DB weight

Extra Work
April Challenge Week 3
Max Effort 1K Row!
Metcon
3 Rounds NFT:

10 Tuck-ups
15 Sit-ups
20 Alternating Single Leg V-ups