CrossFit – Fri, Apr 28
Warm up – Friday
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
8 min AMRAP
30-sec Bike Erg
5 Kip Swings
5 Knees to Elbow
3 Alt. DB Snatch (each side – practice transition)
Crossover Symmetry or Banded 7’s
-into-
8 min AMRAP
30-sec Bike Erg
5 Kip Swings
5 Knees to Elbow
3 Alt. DB Snatch (each side – practice transition)
2. Workout Prep
1 set:
5/4 Calorie Bike
4 Toes to Bar
4 Dumbbell Snatch
Metcon -Friday (Time)
5 rounds – Time Cap 18mins
12/10 Assault Bike
15 Toes to Bar
-into-
75 Dumbbell Snatch (50/35)
(KG conv: 22.5/15 DB)
12/10 Assault Bike
15 Toes to Bar
-into-
75 Dumbbell Snatch (50/35)
(KG conv: 22.5/15 DB)
Shoulder Press (4 sets of 8 reps @ – RPE 8/10
*Rest 2:00-2:30 b/t sets)
Friday Optional Extra
Seated Alternating Double DB Shoulder Press
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
Single Leg DB Hip Thrust
4 sets: 8 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets