April 10, 2019

April 10, 2019

04/10/2019

Warm-up
DB Warm-up. Grab two light KBs or DBs x 6 reps each:
– DB Front Squat
– DB Walking Lunges (6 each leg)
– DB Push Press
– DB Hammer Curls
– DB Thrusters
– DB Front Squats
– DB Reverse Lunges
– DB RDLs

Weightlifting
BW Close Grip Chin Up (5×3-4)
Adv: Added Weight
Int: Bodyweight
Beg: Partner Assisted
Dips (5×3-4)
1b) Weighted Bar Dips: 5 x 4-5. Rest 60s.
Adv: Added Weight
Int: Bodyweight

Metcon
Metcon (Time)
4 Rounds of:
40 Double Unders
30 Walking Lunges (BW)
20 Renegade Rows (total reps)50s, 35s
10 DB Push Press 50s,35s
Rest 90s
20:00 Cap
Sub Out:
DU – 3:1 Singles
RR – Bent Over DB/KB/BB Rows
PP – KB PP or Banded PP

Extra Work
Banded Curls: 3 x 20. Rest 60s.

Leave a Comment

Name*

Email* (never published)

Website

CGX CrossFit get started today!