CrossFit – Wed, Apr 5
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Warm-up
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
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