Wednesday

21
Apr

Wednesday

Iron CrossFit North Brunswick – CrossFit

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – x2 EMOM 8 Mins burpee/dbls/squat/lunge (No Measure)

Warm up: 3 Rounds

30 High Knees

10 Air Squats

10 Alt. Reverse Lunges

Bodyweight Pump

EMOM x 5 MINUTES

20 Mountain Climbers

10 Push-Ups

Max Plank in Remaining Time

Full-Body Grind Workout

EMOM x 8 MINUTES

MIN 1 – Max Burpees or Double Unders

MIN 2 – Max Air Squat or Max Lunges

-Rest 2:00-

EMOM x 8 MINUTES

MIN 1 – Max Burpees or Double Unders

MIN 2 – Max DB Alt Snatch or DB/BP Swing

-Rest 2:00-

EMOM x 8 MINUTES

MIN 1 – Max Burpees or Double Unders

MIN 2 – Max Squat Hold or Hollow Hold

*Athlete can choose Burpees or Double Unders on each MIN 1. For MIN 2, athlete can either movement they want to perform each round.

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

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES (light DB)

5 Half Kneeling DB Press (Right arm)

5 Single Arm Front Rack Split Squat (Right arm)

5 Half Kneeling DB Press (Left arm)

5 Single Arm Front Rack Split Squat (Left arm)

:20 Hollow Hold

25ft High Bear Crawl (arms and legs straight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

600m Run

16 Single Arm DB Burpee (50/35)|(35/25)

16 Single Arm DB OH Lunge

16 Single Arm DB Snatch

*All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side.

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

Max Hammer Curls

Max Strict Press

Max Hollow Rocks

Max Plank

-Rest as Needed b/t Sets-

(No Measure)

AB Program – Rest Day