CrossFit Hard Work Pays Off

Dynamic Group Warm-Up
Frog Sequence
Bent Leg Hamstring Pulses
Couch Stretch

3 Rounds:
10/7 Cal Bike, Row, or Ski
20 Ring Row
10/7 Cal Bike, Row or Ski
20/14 Push-Up

Foundation Sequence

Workout of the Day for Wednesday, April 3rd, 2019:
Thruster (Build to a Moderately Heavy Single)

Deadlift (Build to a Moderately Heavy 3-Rep Deadlift)

7:00 to establish:
3 RM Thruster
5 RM Deadlift

*Use the Heavy Single Thruster and Heavy 3-Rep deadlift to get a feel for what you want to attempt during the 7 Minute test to establish both a 3RM Thruster and 5RM Deadlift.

Sweat Sessions Workout for Wednesday, April 3rd, 2019:
With a Band, 90 sec/movement/side:
• Hamstring Stretch
• Adductor Stretch
• Glutes Stretch
• Figure 4 (no band)

Skill: DB Hang Clean

10 Rounds, 45 Sec. Per Station, Alt.:
KB Swing
DB Hang Clean