Workout of the Day

CrossFit WOD, April 26, 2022

4-26-22

Warm-up
1. Banded 7s – perform 7 reps of each movement

2.
2 Sets
1:00 Bike
:30 Handstand Hold
10 Single Arm Press R/L (Light-Moderate)

Metcon (AMRAP – Rounds and Reps)
MARS

Mars
15:00-27:00

AMRAP 10 Minutes
15 Calorie Bike
10 Strict Handstand Push Ups or HSPU or Z-press

Scoring: Rounds + Reps

Athletes Notes

TARGET SCORE
Target Rounds: 7+

Minimum Rounds before scaling: 5

Metcon (Time)
mini pump upper body posterior

Mini-Pump – Upper Body Posterior
30:00-60:00

4 Rounds
8 Strict Pullups @ band assisted if needed
10 Bent Over Barbell Row @ moderate weight – maintain quality
10 Double DB Incline Row @ moderate weight – maintain quality
15 Seated Tricep DB French Press @ moderate weight
-Rest 3 min b/t round-

Scoring: Time