4.5.19- Friday

By April 4, 2019WOD

Today’s CrossFit Workout

Gymnastics/Skill

  • EMOM9:
    • 1- Feet together + Squat (extend leg out at bottom if possible!)
    • 2- PVC/Banded Spotted Pistol
    • 3- Candlestick

**Practice each movement for about :20-:30 each minute

Conditioning

  • Every 4:00 x 5
    • 10/8 Calorie Assault Bike
    • 10 Box Jump Overs (24/20″) (CRX 30/24″)
    • 10 Toes to Bar
    • 10 Pistols
    • 1 Rope Climb (CRX Legless)

CROSSFIT LITE

Strength

  • EMOM12:
    • 1st – 10 Dual DB Bench Press
      2nd – 3R/3L Reverse Lunge to Step Up
      3rd – 10sec Hollow Hold + 10sec Arch Hold

Conditioning

  • Every 3 Minutes x 5 Rounds
    • 10/8 Cal Assault Bike
      10 Box Step/Jump Overs
      10 Hanging Knee Raises
      10 Jumping Lunges
      1 Rope Climb or 5R/5L 1-Arm Rows

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