April 7, 2023

CrossFit – Fri, Apr 7
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Warm-up

A. General

2 rounds

10 Band Bicep curls

10 Band rows

10 Banded good mornings

B. Activation

5/5 Band pull down*

7 Pause ring rows

https://youtu.be/tUU-0soQOrE

C. Specific (metcon)

2 sets

25’ High knees

5 russian KB swings + 3 KB swings

3-5 hand release push-ups

Gymnastics
Gymnastics (Checkmark)

3-5 sets

3/3 Strict rope pull-ups*

12 Ring rows

*3 with right hand on top, 3 with left hand on top

TC: 12 minutes

Score: N/A

Scaling Options

Beginner

3 sets

3 Strict banded chin ups

8 Ring rows

Intermediate

2/2 Jumping Rope pull up negatives

12 Ring rows

Perform

5 sets

3/3 Strict rope pull-ups

12 Ring rows

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

21 KBS 32/24kg

21 Push ups @ hand release

800m Run/1000m Row/2000m Bike

Score: Rounds and Reps

Scaling Options

Beginner

14 KBS @ light/Unbroken

14 Banded HR push ups

Run 400m/Row 400m

Intermediate

21 KBS @ 24/16kg

14 Push ups @ hand release

Run 800m/Row 1000m/2000m Bike

Perform

As written

Extra Accessory
Accessory (Checkmark)

5 sets

8 Band pullovers

8 Band rows

@ heavy (ish) band