06. Apr
CrossFit WOD, April 6, 2023
CrossFit – Thu, Apr 6
Warm up
<p>Banded 7’s and Hip Halo</p><p>1 Set of Row and 1 Set of Ski at:<br />1:30 easy<br />:30 moderate<br />1:00 easy<br />:30 moderate/fast<br />:30 easy<br />:30 fast<br />:30 rest<br />:10 sprint</p>
Crossfit Body Building-ish
<p>4 Rounds<br />10 Barbell Bench Press @ RPE 7<br />-rest 1 minute-<br />10 Bent Over Banded Tricep Extension @ RPE 7<br />-rest 1minute-<br /><br />-then-<br /><br />4 rounds<br />10 Incline Dumbbell Bench @ RPE 7<br />-rest 1 minute-<br />12 Resistance Band Chest Fly@ RPE 7<br />-rest 1 minutes -</p>
Galatians 2:20
<p>Teams of 3<br />AMRAP 20 Minutes<br />P1: 10/8 Calorie Bike Erg**<br />P2: 10/8 Calorie Row**<br />P3: 10/8 Calorie Ski**<br />10 x 25ft Synchro Shuttle Runs</p>
<p>**All partners start on a different machine at the same time. When all machines are completed by all partners (i.e. 30/24 calories total by all partners), your team of 3 will perform 10 Synchro Shuttle runs (25 ft.) together</p>