CrossFit – Sun, Apr 21
Warm-Up
Warm-Up
2 ROUNDS
200m Run
10 BB Clean Deadlifts
8 BB Alt. Elbow Punches
6 BB Strict Press
4 Alt. Groiners
Into…
2 ROUNDS
200m Run
10 BB Snatch Deadlifts
8 BB BTN Push Press
6 PVC Pass Throughs
4 Cat Cows
Workout of the Week – Performance
“AVA” (AMRAP – Rounds and Reps)
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)
400m Run
21 Ground to Overhead (95/65)
(Score is Rounds + Reps)
*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason's tribute to Ava, a survivor of leukemia.
KG BB: (42.5/30)
Workout of the Week – Fitness
“AVA (FITNESS)” (AMRAP – Rounds and Reps)
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (65/45)
400m Run
21 Ground to Overhead (65/45)
(Score is Rounds + Reps)
*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason's tribute to Ava, a survivor of leukemia.
KG BB: (30/20)
Optional Cool Down – All
EMOM x 6 MINUTES
MIN 1 – :45 Alt. Groiners w/Twist
MIN 2 – :45 Alt. Deadbugs
MIN 3 – :45 Rebound Pose w/Box Breathing*
*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold
(No Measure)