07. Apr
CrossFit WOD, April 7, 2023
CrossFit – Fri, Apr 7
Warm up
<p>Banded 7’s and Hip Halo</p><p>2 sets</p><p>3 No Hand (Zombie) Front Squats<br />3 2 second Pause Front Squats<br />3 One and a quarter Front Squats<br />3 In the Hole Front Squats (last rep is a 10 second negative)</p><p> </p><p>Before the workout:</p><p>10minutes moving through:<br />1:30 Cardio (easy to moderate) (your choice)<br />:30 Handstand Hold<br />10 Hanging Scap Retractions, 6 Kip to Swings, 2 Kipping Pull Up<br />2-3 Front Squats (at or near workout weight)</p>
Front Squat (EMOM x 10 sets
Complete 1 rep and build in weight building toward a heavy for the day.)
Complete 1 rep and build in weight building toward a heavy for the day.)
John 3:16 (AMRAP – Rounds)
<p>AMRAP 2 Minutes<br />10 Front Squats (155/105)<br />25′ Handstand Walk<br />Max Reps Bar Muscle Ups<br />-Rest 1 Minute b/t sets-<br />*Complete Sets until you get to 25Bar Muscle Ups combined</p>
<p>5 sets or 15minutes max</p><p>If you finish before the 5th round, enter the number of round as score. If you do not get 25 BMU in 5rounds, enter the number you did achieve.</p>
Accessory work
<p>4×10 shoulder press</p>