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CrossFit — April 1, 2021

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2021.04.01

Warm-up
:30 bike
10 alt. lunges w/ twist
10 good mornings
:30 bike
10 OH. alt. lunge
10 bent over row
5 box jumps
:30 bike
6 alt. DB snatch
6 ring rows
Metcon
15:00 alt. E:90MOM
A) 14 OH alt. lunges
B) 4 – 8 strict pull ups
Overhead Lunge (5 x 7 per leg)
put your weight for the overhead lunges here – we are stepping FORWARD. increase weight as able.

AT HOME:
15:00 alt. E:90MOM
A) 14 alt. goblet lunge
B) 8 SA KB/DB bent over tempo row

Metcon (5 Rounds for reps)
5 x 2:00 work / 1:00 rest
15/12 cal row
8 alt. box step ups (24/20)
max alt. DB snatch in time remaining (35/20)

A+ box jumps
Masters 60+ 16/12 box, 25/15 DB
Metcon (5 Rounds for reps)
5 x 2:00 work / 1:00 rest
12/10 cal bike
8 box jumps (24/20)
max alt. DB snatch in time remaining (50/35)

score is DB snatch across all 5 rounds, keep track of each!!

AT HOME:
5 x 2:00 / 1:00 rest
100m sprint
8 jumping squats
max alt. DB snatch in time remaining

CORE ACCESSORY
accumulate 2:00 side plank (right)
every break perform 10 v-ups
accumulate 2:00 side plank (left)
every break perform 10 supermans