4/12/2019

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April 11, 2019
4/13/2019
April 13, 2019

4/12/2019

CrossFIt Windansea – CrossFit

Warm-up

Metcon (No Measure)

3×10

Tall kneeling kb bottom up press

side plank hip adductions

3×10(5 ea)

seated lateral broad jump

5×4 (2 ea side)

Strength

Metcon (Weight)

Bench press @55% vs. bands every :45

Metcon (AMRAP – Reps)

Hand release push ups

2x max effort

(rest 2min)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 15min

15db rear flys

10 single arm db row

5 strict pull up (weighted)

Finisher

Banded hip strecth 3:00 each sidw

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