18 Apr CrossFit WOD, April 19, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Apr 19
Warm-up
Warm-up Upper Body
Up and Back with
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
Weightlifting
Push Press (10 x 2 Every 90 Seconds @ 75% of your 1 RM )
Metcon (Time)
For Time:
100 Burpee Box Jump Overs (24/20)
Time Cap 18 Min