12 Apr CrossFit WOD, April 13, 2022
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Metcon
Metcon (Time)
5 Rounds
20/15 Calorie Assault Bike (Or 16/12 Calorie Echo Bike)
20 Kettlebell Swings (53/35)
50ft Kettlebell Walking Lunge (53/35)
20/15 Calorie Assault Bike (Or 16/12 Calorie Echo Bike)
20 Kettlebell Swings (53/35)
50ft Kettlebell Walking Lunge (53/35)
TIme Cap 25 MIn
Auxillary Work
3 sets
12 Single Arm Strict Press (each)
12 Single Arm Bent Over Row (each)
12 Single Arm Strict Press (each)
12 Single Arm Bent Over Row (each)
– into –
3 sets
10 Single Arm Russian kettlebell swings (each)
10 Air Squats + 2-second pause at the bottom
10 Alternating Box Step Ups
3 Inch Worms
**2. Workout Prep**
2 sets
5/4 Calorie Bike (workout pace)
5 Kettlebell Swings
10ft Kettlebell Walking Lunge
– rest 30 seconds between sets –