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April 9, 19

April workout

If you are up for a challenge take on this workout, grab a friend so you can push each other to your limits.

Perform a 5-10min warm up as well as 5 min of foam rolling and or miolfascial release work.

 

Part 1.

3 Rounds –  55 sec on 5 sec off

Wall Balls

KB Sumo High Pulls

Box Jumps / Step ups

Supine Row/Ring rows

Burpees

 

Then a 600m run. 2 min recovery then

 

Part 2.

3 Rounds – 50 sec on 10 sec off

Wall Sits

KB Pull Throughs

Burpee Box Jumps/Step ups

Ball Slams

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TAGS #Crossfit #group fitness #metabolic conditioning #Strength training

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