April 5, 2023

CrossFit – Wed, Apr 5
T-shirts are here! Limited edition 10 year anniversary t-shirts are available for sale right now, get yours while we still have your size!

Warm-up

A. General

EMOM 4

1- 45 sec Row/Bike

2- 1 Burpee every 3-7 seconds

B. Mobility/Activation

2 sets

10/10 unilateral glute bridge

20′ Lateral banded monster walk per side

Weightlifting
Weightlifting (Weight)

Barbell Front rack Bulgarian Split squat

4 sets

6/6 @ heavy

No rest between legs, 2 minutes rest between sets

TC: 15 min

Score: Weight

Scaling Options

Beginner

5 sets

4/4 Split Squat

Intermediate & Perform

As written

Metcon
Metcon (Time)

3 rounds

2000m Bike erg/1000m Row

30 Burpees

TC: 20 min

Score: Time

Scaling Options

Beginner

4 Min Bike/Row

1:00 burpees/Down & ups

Intermediate

1500m Bike erg/750m row

20-30 burpees

Perform

3 rounds not for time

3000m Bike erg

30 burpees

Extra Accessory
Accessory (Checkmark)

Clam shells

3 x 12/12

Goal: Glute stability