CrossFit – Thu, Apr 27
Warm up – Thursday
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 sets:
5 Ring rows
2 Burpee Box Get Overs (low height, practice transition)
5 Wall Ball Front Squats
5 Wall Ball Push Press
Crossover Symmetry or Banded 7’s
-into-
3 sets:
5 Ring rows
2 Burpee Box Get Overs (low height, practice transition)
5 Wall Ball Front Squats
5 Wall Ball Push Press
2. Workout Prep
1 set: (with a partner)
1 strict pull up (each)
2 Burpee Box Get Overs (each)
5 Wall Balls (each)
Met Con – Thursday (Time)
Teams of 2 – Time cap 30mins
30 Strict Pull Ups
50 Burpee Box Get Overs 30/24
300 Wall Balls (20/14)
50 Burpee Box Get Overs 30/24
30 Strict Pull Ups
30 Strict Pull Ups
50 Burpee Box Get Overs 30/24
300 Wall Balls (20/14)
50 Burpee Box Get Overs 30/24
30 Strict Pull Ups
Thursday Optional Extra
"Echo Bike / Assault Bike Lactate Tolerance & Power
10x 30 Sec Fast Pace (80-85%)
*Rest 1 Min Easy between reps.
10x 30 Sec Fast Pace (80-85%)
*Rest 1 Min Easy between reps.