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WOD

CrossFit WOD, April 29, 2022

By April 28, 2022No Comments

4.29.2022

Warm-up
[3:00-20:00]
8:00 EMOM
min 1: 45sec Cardio
min 2: Single Leg Balance Clock Drill x 2/side
min 3: (3 Push-Ups + 1 Wall Walk) x 2
min 4: 6/6 Single Arm Ring Rows + 6 V-Outs

1 Sets
:20/:20 Weighted Ankle KB Stretch
5/5 Elevated Pigeon Kinetic Stretch
5/5 Seated Single Leg Lifts

Skill Work
[20:00-30:00]
Pistol Progressions
-Heel Elevated
-Shrimp Squat
-Pistol Squat Step-Downs
-Single Leg Sit to Box

EMOM 6:00
6-8 reps of your choice of progression

Metcon
[30:00-50:00]
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

CC: PACER/SUSTAIN
We are getting into a fun classic CrossFit "Girl" WOD. The goal here is to be consistent throughout and stay steady with your pace. Each piece of this little triplet will provide a little challenge and the combo will be sure to get a little bodyweight pump going.
Mary (FITNESS) (AMRAP – Rounds and Reps)
20:00 AMRAP
4 Handstand Push-Ups (with up to 2 ab mats)
8 Alternating Pistols
12 Pull-Ups
Mary (BUILD) (AMRAP – Rounds and Reps)
20:00 AMRAP
5 Box Pike Handstand Push-Ups
15 Ring Rows
20 Air Squats

Finisher
[50:00-60:00] 2 Rounds
20 Dual DB Bent Rows
20 Dual DB Bench Press
20 Dual DB Bicep Curls
20 Push-Ups

Cool Down/Stretch
[after class] 1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch

EXTRA Competitor WOD
EMOM Capacity Work Part A (Separate Session)
Weightlifting Part B&C (Before Main WOD)
Metcon (Weight)
40:00 EMOM
min 1: 15/12 Cal Row
min 2: 100ft Sled Push *moderate loads
min 3: 15/12 Cal Bike
min 4: 100ft Reverse Sled Drag *moderate loads
Power Snatch (10:00 EMOM x 4 rep; all sets @ 60%)
Back Squat (3 Sets x 10 Reps @ 60%; rest as needed)

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