Workout of the Day

CrossFit WOD, April 13, 2023

CrossFit – Thu, Apr 13

Warm up
<p>Hip Halo and Banded 7’s</p><p>then:<br />3 Sets<br />10 Hand Release Push Up<br />5 Single Arm Bench Press (each side, moderate)</p>
Bench Press (E2MOM 5×10
6 /6 /7 /7 /7 RPE of 10
*after the last set immediately go into 25 deficit hand release push ups)
Hulk Smash (Time)
<p>For Time:</p><p>100/80 cal Echo Bike<br />1500/1250m Row<br />1500/1250m Ski</p><p>(Sub 1200m run for ski)<br />*Switch as desired</p>

<p>Target Time:sub 20 minutes</p><p>Time Cap:30 minutes</p>

Accessory work
<p>3-4 sets:<br />10 Alt. Incline DB Bench (each side) @ RPE 7<br />10 Standing Barbell Curl @ RPE 7<br />-rest 1-2 minute b/t sets-<br /><br />3-4 sets:<br />12 Flat Bench DB Chest Fly @ RPE 7<br />12 Single Dumbbell Waiter Hold Curl @ RPE 7<br />-rest 1-2 minute b/t sets-</p>