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CrossFit WOD, April 20, 2024

CrossFit – Sat, Apr 20

Warm-Up
Warm-Up

EMOM x 5 MINUTES (:40 ON /:20 OFF)

MIN 1 – Single Unders

MIN 2 – Single Leg Single Unders (:20 per leg)

MIN 3 – Run In Place Single Unders

MIN 4 – Scissor Kick Single Unders

MIN 5 – Single Unders

Into…

1 ROUND

1:00 Row (24-28 s/m)

10 Alt. Deadbugs

5/5 Split Squats

Into…

1 ROUND

:45 Row (28-30 s/m)

10 Hollow Rocks

10 Alt. Step-Ups

Into…

1 ROUND

:30 Row (30-34+ s/m)

10 Sit-Ups

10 DB Goblet Alt. Box Step-Ups

Workout – Performance
FOR TIME (Time)

120 Double Unders

80/60 Cal Row

60 Sit-Ups*

40 DB Goblet Alt. Box Step-Ups (50/35)|(24/20)

100 Double Unders

60/50 Cal Row

40 Sit-Ups*

30 DB Goblet Alt. Box Step-Ups

80 Double Unders

40/30 Cal Row

20 Sit-Ups*

20 DB Goblet Alt. Box Step-Ups

*Option for V-Ups.

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness
FOR TIME (Time)

200 Single Unders

60/50 Cal Row

40 Sit-Ups

30 DB Goblet Alt. Box Step-Ups (35/20)|(20)

150 Single Unders

40/30 Cal Row

30 Sit-Ups

20 DB Goblet Alt. Box Step-Ups

100 Single Unders

20/15 Cal Row

15 Sit-Ups

10 DB Goblet Alt. Box Step-Ups

(Score is Time)

KG DB: (15/10)

Partner Workout Option
IN TEAMS OF 2… (Time)

FOR TIME

4 ROUNDS*

60 Double Unders or Single Unders

20 DB Goblet Alt. Box Step-Ups

20 Sit-Ups

-Immediately Into-

4 ROUNDS

40 Double Unders or Single Unders

12 DB Goblet Alt. Box Step-Ups

15 Sit-Ups

-Immediately Into-

4 ROUNDS

30 Double Unders or Single Unders

8 DB Goblet Alt. Box Step-Ups

10 Sit-Ups

*P1 works through a full round while P2 completes Max Cal Row. Once a full round is complete partners switch. Partners will complete 4 rounds total in each section of the workout. Score is time minus the number of calories earned on the rower in seconds. Ex: 180 Calories earned…subtract 180 seconds from total time to determine score.

(Score is Time)

Optional Cool Down – All
2-3 SETS FOR QUALITY

10 SLOW Alt. Bird/Dogs

5/5 DB Upright Rows

:30 Box Prayer Stretch

-Rest as Needed b/t Sets-

(No Measure)