16 Apr CrossFit WOD, April 17, 2019
Posted at 20:00h
in Work out of the day
04/17/2019
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
10 Calorie Bike or Row
10 DB Front Squats (50, 35)
10 Alt. DB Snatches (50, 35)
*One athlete completes a full round at a time.
10 Calorie Bike or Row
10 DB Front Squats (50, 35)
10 Alt. DB Snatches (50, 35)
*One athlete completes a full round at a time.
Auxillary Work
3 Rounds of:
8 Single Leg RDLs each w/ KB
8 1-Arm DB Rows each
8 Hollow Rocks
No rest between movements and 60s between rounds.
8 Single Leg RDLs each w/ KB
8 1-Arm DB Rows each
8 Hollow Rocks
No rest between movements and 60s between rounds.
3 Rounds of:
5 DB Front Squats
6 Alt. DB Snatch
30 Single Unders
Then,
2 Rounds of:
Green Band Walks x 10 right
Green Band Walks x 10 left
Banded Goodmorning x 10