29 Apr CrossFit WOD, April 30, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute Partner AMRAP
20/16 Calorie Assault Bike or 25/20 Cal Row
15 Pull-Ups
10 Power Cleans (185/123)
-Complete rounds back and forth-
20/16 Calorie Assault Bike or 25/20 Cal Row
15 Pull-Ups
10 Power Cleans (185/123)
-Complete rounds back and forth-
Auxillary Work
1 min elevated pigeon pose (each side)
1 min half saddle (each side)
1 min forward fold (straight legs)
1 min half saddle (each side)
1 min forward fold (straight legs)
1 min assault bike
5 Up Downs
5 Kip Swings + 1 Strict Pull Up
5 Power Cleans (empty bar – build across sets)
**2. Workout Prep**
1 set (each)
20 sec. Assault Bike
5 Pull Ups
1 Power Clean (at workout weight)