26 Apr CrossFit WOD, April 27, 2022
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Metcon
Metcon (Time)
Partner Throwdown Friday
50/40 Calorie Assault Bike
50 Front Squats (155/105)
50/40 Calorie Assault Bike
100 GHD Sit Ups (partner dead hangs) or 100 V-Ups
50/40 Calorie Assault Bike
50 Overhead Squats (115/80)
50/40 Calorie Assault Bike
50/40 Calorie Assault Bike
50 Front Squats (155/105)
50/40 Calorie Assault Bike
100 GHD Sit Ups (partner dead hangs) or 100 V-Ups
50/40 Calorie Assault Bike
50 Overhead Squats (115/80)
50/40 Calorie Assault Bike
Time Cap 30 Min
30-sec Assault bike (build in pace)
5 GHDs to parallel (focus on leg extension)
3 Front Squats (empty bar – build across)
3 Overhead Squats (empty bar – build across)
**2. Workout Prep**
Take 5-8 minutes to set up lanes and have athletes practice transitions on GHDs and Assault Bike while working up to their workout weight for Overhead/Front Squats.