CrossFit – Fri, Apr 3
General Warm-up
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
150 Wall-Ball Shots, 20# / 14#
Feel: Muscle Overload
Pacing: Sustain
Target Score: Sub 10 minutes (15 reps/min)
Firebreather: Sub 5 minutes (30 reps/min)
Strength (Checkmark)
With a partner, Accumulate:
4:00 Bar Hang
4:00 Hollow Body Hold
4:00 Farmer’s Hold AHAP
One works while the other rests. Performed AFTER Karen.
Extra Credit (6 Rounds for reps)
6 Sets
1 Smooth/Even Set of GHD Sit Ups
Rest 2:00
Consider this maintenence work. Do the math on total volume to avoid soreness
General Warm-up
3:00 Machine
2:00 Banded Monster walks (Glute Activation)
1:00 Squat Hold
20 Air Squats
3:00 Machine
2:00 Banded Monster walks (Glute Activation)
1:00 Squat Hold
20 Air Squats