CrossFit – Sat, Apr 13
Warm-Up
Warm-Up
AMRAP x 8 MINUTES*
1:00 Bike
8/8 KB Goblet Split Squat
6 BB Good Mornings
8 Alt. Banded Deadbugs
*Light KB Suggested
Workout – Performance
EMOM x 24 MINUTES (Calories)
MIN 1 – 20 DB Goblet Alt. Lunges (50/35)
MIN 2 – 5 Deadlifts*
MIN 3 – 1:00 Max Cal Bike
MIN 4 – Rest
*Deadlift Weight Options…
(225/155)
(275/185)
(315/205)
(Score is Total Cals)
KB DB: (22.5/15)
KG BB1: (100/70)
KG BB2: (125/85)
KG BB3: (143/93)
Workout – Fitness
EMOM x 24 MINUTES (Calories)
MIN 1 – 20 DB Goblet Alt. Lunges (35/20)
MIN 2 – 5 Deadlifts*
MIN 3 – 1:00 Max Cal Bike
MIN 4 – Rest
*Deadlift Weight Options…
(155/105)
(185/135)
(205/145)
(Score is Total Cals)
KG DB: (15/10)
KG BB1: (70/47.5)
KG BB2: (85/60)
KG BB3: (93/65)
Optional Cool Down – All
EMOM x 9 MINUTES
MIN 1 – :45 EZ Bike (option for nasal breathing only)
MIN 2 – :45 Alt. Bird Dogs
MIN 3 – :45 Foam Roll or Empty Barbell Quad Smash
(No Measure)