Monday, 4/15



2 Rounds, Not for Time:
1:00 Light Row
5 Walkouts - Video
4 Spiderman + Reach (each side) - Video
3 Russian Baby Makers - Video
5 per side Cossack Squat - Video
5 per side Waiter Squats (each side) - Video


Back Squat (20rep Week 3)

You guys should know the deal. (read my description 2 weeks ago if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from since week 1. Dig Deep!!

Metcon (AMRAP - Rounds and Reps)

15min. AMRAP:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 Pull-UpsIt's always hard to program after the 20 rep but this seemed perfect to me.


Metcon (Time)


2 Rounds For Time:
200 Double Unders
50 Wall Balls (30/20lb.)
50 Toes-To-Bar
1 Mile Run

*This is a classic CrossFit Hero WOD that has been slightly modified.*Time CAP: 35min.

Freddy HansenComment