Wednesday

14
Apr

Wednesday

Iron CrossFit North Brunswick – CrossFit

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – AMRAP 25 Grind (AMRAP – Rounds and Reps)

Warm up: 4 Rounds

8 Air Squats

8 Push Ups

8 Tuck Ups

Bodyweight Pump

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

20 Tuck-ups

20 Air Squats

-Rest 2:00-

AMRAP x 5 MINUTES

20 Tuck-ups

20 Air Squats

No Score

Full-Body Grind Workout

AMRAP x 25 MINUTES

400m Run (1:40 Cardio – jumping jacks/highknees/mt.climbers)

50 Double Unders (100 Singles)

50 Push-ups

50 Walking Lunges

400m Run

50 Double Unders

50 Plank Shoulder Taps

50 Air Squats

(Score is Rounds + Reps)

**If you have a full gym at home – Normal Program

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

8 DB Front Squat

8 DB Sumo Deadlifts

8 Step-ups (or Reverse Lunges)

8 DB Strict Press

250m Row (or 1:00 Run/Bike/Jump Rope)

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

Finisher

Metcon (No Measure)

3 SETS

:30 Left Plank (Elbow)

15 Ab Mat Sit-ups

:30 Right Plank (Elbow)

15 AbMat Sit-ups

-Rest 1:00 b/t Sets-

(No Measure)

AB Program – Rest Day