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Workout of the Day (WOD)

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CrossFit 416 Daily – Tuesday, April 28

News and Notes:

  • If you placed an order in the group Rogue order, your gear has arrived!  Pick up next time you’re in, and please bring payment if you haven’t already.

Monday’s Whiteboard

Strength

Press

Level 1: 3×5  – 10 lbs from last week

Level 2: 3×5 @ 70% of 1RM

 

WOD

3 Rounds:

60 sec work at each movement

Calorie row

Ball Slams (40/20)

Ring Push-up

Box jumps(24/20)

*rest 60sec between full rounds

*score is total reps

*Rotate to next movement without rest

 

Cooldown:

Lax ball shoulder/chest smash 60 sec each side

Lax ball butt smash 60 sec each side

Banded hamstring stretch


 

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