01 Apr CrossFit WOD, April 2, 2020
Posted at 20:00h
in Work out of the day
Thursday April 2
Workout – HOME
Warm-up
Warm-up
2 Rounds of:
30 Jumping Jacks
20 Mountain Climbers
10 Upward to Downward Facing Dog + Toe Touch
30 Jumping Jacks
20 Mountain Climbers
10 Upward to Downward Facing Dog + Toe Touch
Strength
Renegade Row (Weight)
Rest 30s.
Floor Press (Weight)
Perform with single arm while in a glute bridge. Rest 30s.
Metcon (AMRAP – Reps)
Superset:
2a) Plank Pull Through: 4 x 30s. Rest 30s
2b) Chair Dips: 4 x 30s. Rest 30s
2a) Plank Pull Through: 4 x 30s. Rest 30s
2b) Chair Dips: 4 x 30s. Rest 30s
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
2 1-Arm DB Rows each
1 Single Arm Thruster each
Increase by 2 on Rows, 1 on Thrusters
2 1-Arm DB Rows each
1 Single Arm Thruster each
Increase by 2 on Rows, 1 on Thrusters
Cool Down
Metcon
– Lizard Pose x 30s each
– Scorpion Stretch x 30s
– Scorpion Stretch x 30s
2 Rounds of:
30 Jumping Jacks
20 Mountain Climbers
10 Upward to Downward Facing Dog + Toe Touch
Strength
1a) Renegade Rows: 4 x 8-10 each. Rest 30s
1b) Single Arm Glute Bridge Floor Press: 4 x 12 each. Rest 30s
2a) Plank Pull Through: 4 x 30s. Rest 30s
2b) Chair Dips: 4 x 30s. Rest 30s
Conditioning
AMRAP 10:
2 1-Arm DB Rows each
1 Single Arm Thruster each
Increase by 2 on Rows, 1 on Thrusters