4.5.19- Friday

Today’s CrossFit Workout

Gymnastics/Skill

• EMOM9:
  • 1- Feet together + Squat (extend leg out at bottom if possible!)
  • 2- PVC/Banded Spotted Pistol
  • 3- Candlestick

**Practice each movement for about :20-:30 each minute

Conditioning

• Every 4:00 x 5
  • 10/8 Calorie Assault Bike
  • 10 Box Jump Overs (24/20″) (CRX 30/24″)
  • 10 Toes to Bar
  • 10 Pistols
  • 1 Rope Climb (CRX Legless)

CROSSFIT LITE

Strength

• EMOM12:
  • 1st – 10 Dual DB Bench Press
    2nd – 3R/3L Reverse Lunge to Step Up
    3rd – 10sec Hollow Hold + 10sec Arch Hold

Conditioning

• Every 3 Minutes x 5 Rounds
  • 10/8 Cal Assault Bike
    10 Box Step/Jump Overs
    10 Hanging Knee Raises
    10 Jumping Lunges
    1 Rope Climb or 5R/5L 1-Arm Rows