Monday, April 4th WOD

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Very proud of Karen & Brad for placing 1st in their very first comp (outside of CFBF events) at Revere CrossFit’s Rookie Cup (Master’s Division) this weekend!  Congrats to you both!  You did an awesome job!

Workout for Mon., 4/4:

Warm Up –

3 Rounds of

1 Minute S.U.

30 Seconds PVC Front Squat

Then 15 Front Squat Reps w/an empty barbell

Mobility –

Plantar Lacrosse Smash

Strength –

Front Squat 5×5

WOD –

Comp:

“Flight Simulator”

Unbroken D.U.

5-10-15-20-25-35-40-45-50-45-40-35-30-20-15-10-5

Perf:

“Mini Flight”

Unbroken D.U.

5-10-15-20-25-30-25-20-15-10-5

Fit:

Unbroken D.U.

5-10-15-20-15-10-5

OR

Unbroken S.U.

10-20-40-60-80-100-80-60–40-20-10

Open Gym Suggested Work:

Gymnastics –

Your Planche and Front Lever Progression (Talk to Coach)

Speak Your Mind

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