Monday 20210405

CrossFit Rx – CrossFit


Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

With a small band or large band with a couple of loops. Place band above the knee:

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

5 min AMRAP

5 Goblet Squats (lightweight)

5 Scap Pullups

5 DB Snatch (each side – lightweight – focus on transition)

5 Down Dog/Seal Pose transitions


Warm-up (No Measure)

**2. Workout Prep**

2 rounds

3 Dumbbell Front Squats (practice squat cleaning)

1 Burpee Pull Up

4 Alternating Dumbbell Snatch


Metcon (Time)

For Time:


Double Dumbbell Front Squats (50s/35s)


Burpee Pull-Ups

– Into –

72 Alternating Dumbbell Snatch (50/35)

Scaling Option

For Time:


Goblet Squats (weight = athlete’s choice)


Up Down

Into –

72 Russian Kettle Bell Swings (weight = athlete’s choice)


Warm-up (No Measure)

1 min couch stretch (each side)

1 min foam roll lats (each side)

1 min wide leg forward fold (use DB or sandball as an anchor – don’t force position)

Couch Stretch:

Foam Roll Lats:

Wide Leg Forward Fold:

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