Monday, April 12, 2021

12
Apr

Monday, April 12, 2021

CrossFit
Main:
Teams of 2: Open 15.3
AMRAP 14 min:
7 bar muscle-ups
50 wall-ball shots
100 double-unders
Lvl6: bar muscle up, WB 20-10’/14-9′, 100 DU (150+DU)
Lvl5: banded BMU, WB 20-9’/14-8′, 75 DU (100+DU)
Lvl4: chest-bar pullup, WB 14-10’/10-9′, 50 DU (75+)
Lvl3: chin over bar, WB 14-8’/10-8′, 100 SU
Lvl2: banded chin over/ring rows, air squats to ball, plate hops
Core:
Deadbugs for quality x 2-3 min

QuickFit/At home WOD
Main:
AMRAP 14 min of:
7 DB bent over row each arm (14 total-make these challenging)
25 wallball/medball front squats
50 single unders/plate hops