18 Apr CrossFit WOD, April 19, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Metcon
Metcon (Time)
Teams of 2 (1:1)
10 rounds (each)
12/10 Calorie Row
10 Alternating Jumping Split Lunges (5 each leg)
8 Toes to Bar
10 rounds (each)
12/10 Calorie Row
10 Alternating Jumping Split Lunges (5 each leg)
8 Toes to Bar
Auxillary Work
1 min quad smash (each side)
1 min seal pose (each side)
1 min palm smash w/ lacrosse ball (each side)
1 min seal pose (each side)
1 min palm smash w/ lacrosse ball (each side)
Partner Rowling
*synchro burpees for every meter over/under (Max of 5 penalty burpees)
-into-
5 min AMRAP
30-sec jump rope
6 lunges (in place)
5 synchro v-ups (each side)
5 scap pull-ups
**2. Workout Prep**
1 set (each)
15 Sec. Row (workout Pace)
4 Jumping Split Lunges (total)
2 Knees to Elbows + 2 Toes to Bar