April 18, 2019

April 18, 2019

04/18/2019

Warm-up
400m Run
2 Rounds:
10 Push Ups
15 V Ups
20 Air Squats

Weightlifting
RDL (4×8)
DB Single Arm Push Press (4×6 ea)
4×6 Reps Each Arm
Rest 30 Seconds
Russian Twists (4×20)
Russian Twists with a plate
Rest 30 Sec

Complete all 3 weightlifting movements as a superset until you have gone through 4 times

Metcon
Metcon (AMRAP – Reps)
AMRAP 10
Run 200 Meters
10 Jumping Back Squat (45, 25)
5 HSPU
Rest 2:00
AMRAP 10:
Run 200 Meters
20 Walking Lunges (BW)
10 HR Push-ups
Sub Out:
JBS – Jumping Goblet Squat or Jumping Ais Squat (BW)
HSPU – Feet elevated push ups or regular push ups

Extra Work
4 Rounds:
Bottoms-up DB/KB Carry x 50 ft. each
Double DB/KB Rows x 10.
1:00 Rest

Leave a Comment

Name*

Email* (never published)

Website

CGX CrossFit get started today!