top of page
CrossFit WODs
Strength and Conditioning
April 21
Every 1 min for 16 mins, alternating between:
10/7 Bike Calories
1 Back Squat, build load
42-30-18 reps, for time of:
Pull-up
Push-up
Air Squat
*Wear a vest if you have one.
April 22
Every 6 mins for 36 mins do:
Run, 400 m
5 Power Cleans, 80% 1RM
Ski Erg, 500/400 m
15 Toes-to-bars
April 23
20 rounds for time of:
5 Wall Balls, 30/20 lbs
3 Bar Facing Burpees
1 Deadlift, 65% 1RM
Deadlift: 1 Rep Max
April 24
2 rounds for time of:
Run, 1 mi
100 AbMat Sit-ups
25 Bench Press, 155/95 lbs
2/1 Rope Climbs
April 25
For time:
150 Double Unders
45 Row Calories
15 Bar Muscle-ups
120 Double Unders
36 Row Calories
12 Bar Muscle-ups
90 Double Unders
27 Row Calories
9 Bar Muscle-ups
April 26
Partner, 16 rounds, 2 mins each, for max reps of:
10 Burpee Box Jump Overs, 24/20 in
max reps in remaining time Row Calories
bottom of page