4/15/18 – CrossFit

CrossFit Workout of the Day:

Strength/Accessory: (20 min)
– 3 sets, complete in 15 min-
4 single arm seated press (on floor) 
4 l-sit Pull ups  
10 single leg banded glute bridges (each) 

WOD: (30 min)
“Endurance Sundays”
– For Time –
400m run 
50 air squats 
400m run 
50 push ups 
400m run 
50 sit ups 
400m run 
10 rope climbs or 30 strict pull ups 

[20 min cap] 

L1: ring rows, assisted push ups 
L2: 15 asst strict pull ups
L3: as written 
L4: legless r/c 
Comp: see comp program for movements/times/rounds

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