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CrossFit WOD, April 6, 2023

CrossFit – Thu, Apr 6

Warm-Up
Warm-Up

2-3 ROUNDS

1:00 Cardio Choice

5/5 Split Squats

10 Sit-Ups

10 Dante Rows

10 Ring Rows

Strength – Performance
Metcon

ON A 8:00 RUNNING CLOCK…

Strict Chest to Bar Practice*

*Focus on wider grip + leaning back to lead with chest.

(No Measure)

Week 2 of 9 Strict Gymnastics

Strength – Fitness
Metcon

ON A 8:00 RUNNING CLOCK…

Strict Pull-Up Practice*

*Focus on engaging lats before pulling + keeping Hollow Body.

(No Measure)

Week 2 of 9 Strict Gymnastics

Workout – Performance
Metcon

3 SETS FOR QUALITY

1 Set of Max Strict Chest to Bars

2/2 KB/DB Turkish Get-Up (Athlete Choice, Mod-Heavy)

30 Banded Dante Rows

10/10 Bodyweight Split Squats

30 Sit-Ups**

1:00 Cardio Choice*

*Athlete can choose level of intensity for the Cardio Choice (EZ, MOD, or HARD).

**Option to Perform GHD Sit-Ups

-No Additional Rest b/t Sets-

(No Measure)

Workout – Fitness
Metcon

3 SETS FOR QUALITY

1 Set of Max Strict Pull-Ups

2/2 KB/DB Turkish Get-Up

20 Banded Dante Rows

10/10 Bodyweight Split Squats

20 Sit-Ups

1:00 Cardio Choice*

*Athlete can choose level of intensity for the Cardio Choice (EZ, MOD, or HARD).

-No Additional Rest b/t Sets-

(No Measure)

Optional Cool Down
Metcon

1-2 SETS FOR QUALITY

5 Up-Dog to Down Dog

:30/:30 Three Legged Downward Dog Pose

5 Cat/Cows

:30 Happy Baby

1:00 Rebound Pose

(No Measure)