CrossFit | Apr 20 - 25

Monday | Lower Body MetCon

A) Skill: Front Squats

B) WOD | 4 Rounds of:

90sec Max Sled Drag (bodyweight)

90sec Max Front Squat (3/4 bodyweight)

90sec Max Cal. Bike

30sec Rest

---

Tuesday | Upper Body Strength

A) Warm-Up 10min Slow

200 Meter Run

20 Cal. Row

30sec Plank

30-40 Double Unders

B) Every 2min for 10 Rounds:

-2 Push-Press (Building)

---

Wednesday | Long Met-Con

A) Barbell Skill

B) For Time:

20 Power Clean 135/95

20 Toes To Bar

400 Meter Run

20 Thrusters 95/65

20 Teas To Bar

400 Meter Run

20 Power Snatch 75/45

20 Toes To Bar

400 Meter Run

---

Thursday | Lower Body Strength

A) Warm-Up

3 Rounds of:

1min Bike

1min Step-Ups/Box Jumps

1min Row

B) Every 2min Alternating Movements for 10 Rounds of:

• 6 Back Racked Back Stepping Lunges 135/95

• 10 KB Swings 70/53

---

Friday | Murph Prep

A) Met-Con

5 MIN AMRAP WITH VEST

5 PULL UPS

10 PUSH UPS

15 AIR SQUATS

400M RECOVERY JOG

5 MIN AMRAP WITHOUT VEST

5 PULL UPS

10 PUSH UPS

15 AIR SQUATS

400M RECOVERY JOG

5 MIN AMRAP WITH VEST

5 PULL UPS

10 PUSH UPS

15 AIR SQUATS