10 Apr CrossFit WOD, April 11, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Apr 11
Warm-up
Weightlifting
Overhead Squat (5 x 3)
Every 2 minutes with a 2 second pause at the bottom. Building
Metcon (Time)
100-75-50
Double Unders
150-100-50ft
Single Arm Overhead Dumbbell Lunge (50/35)
25 GHD’s (Or Stick Sit Ups) after each set of lunges
16 min cap
Auxiliary Work
10:00
Rope Climb Practice
-OR-
5 sets (New set every 2:00)
3 Rope Climbs
6 min AMRAP
30 sec single/double unders
3 Single Arm DB Shoulder to Overhead (each side)
3 Lunge Steps (each side) w/ DB racked on shoulder
10 Sit Ups (focus on leg extension)