CrossFit WOD, April 8, 2022

CrossFit WOD, April 8, 2022

Friday

Warm-up
3 Way Banded Shoulder Stretch
Into

3 sets
5 Synchro Knees to Elbows
5 Synchro Lunge Steps (each side)
5 Single Arm DB Strict Press (light weight -each side)
5 Single Arm Split Jerk (each – focus on footwork and recovery with the front foot)

Weightlifting
Split Jerk (Weight)
10-15 Minutes of Practice
– Athletes that performed this last week can work up to moderate weights with good form.
– New athletes, stay light and practice setting up into a proper landing position.

Metcon
Metcon (Time)
100 Synchro Toes-to-bar
*Every time one person breaks, each partner performs a 50ft Dumbbell Overhead Walking Lunge (50/35) [alternate arms each round]

20 Min Cap