April 19

CrossFit Regional Workouts

For Time:

1200m run
Then,

8 Rounds of:

8 Pull Ups

8 Ring Dips

 Then,
800m run

April 18

Strength

2-2-2-2-2

Press

MetCon

12min AMRAP

10 Goblet Lunge

10 Toes to Bar

10m Bear Crawl

April 17

Strength

1 Rep Max Back Squat

MetCon

4 min. - Row

3 min. - KB Swing (53/35)

2 min. - Burpee

1 min. - Double Under

April 16

Strength

1 Rep Max Clean

MetCon

7 Rounds:

2 Wall Climbs

3 Power Cleans (80% of the 1 RM)

April 13

Strength

 3-3-3-3-3

Back Squat

3-3-3-3-3

Snatch Pull

April 12

For Time:

800m Run

75 KB Swing

50 Push Up

800m Run

April 11

• Keep your legs straight and together, with your toes pointed towards the ceiling.
• Tighten your stomach and back so you aren't arching your back or bending in the hips.
• Don’t stick your head out.
• Push down through your palms so your shoulders and arms are fully extended, elbows always locked out. 

Strength

3 x Max Handstand Hold

MetCon

12 Min AMRAP

5 Pull Up

7 Burpee

9 Shoot Through