CrossFit 416 Daily – Thursday, April 27th

From our Blog

CrossFit 416 Daily – Thursday, April 27th

News and Notes:

  • CrossFit 416 is going to the Jays Game! Join us on Friday, May 26 as the Blue Jays face the Texas Rangers at 7:07. We have 50 tickets reserved and it will be first come first serve! Last day to confirm and pay for your tickets is May 11. Hope to see you there!
    When: Friday, May 26 at 7:07 pm
    Where: Rogers Centre, section 517
    How much: $23.00 (payable in cash at the front desk or email transfer to coach Daniele)
  • ICYMI: 416Life Nutrition services is now live.  Check out our awesome new service to help improve and enhance your lifestyle and nutrition.


Warm-up – Video

3 Rounds:
Spiderman Complex on each leg
5 Side Plank Holds w/ reach p/s
5 KB DL, 5 KB Swing, 5 Goblet Lunge

Strength

Fitness

3 Rounds:
1 x Max Effort Goblet Squat
1 x Max Distance Goblet Carry
10/10 Alt. Step Up
20 x Banded Good Morning

Performance

3 Rounds:
1 x Max Effort Double KB Front Squat
1 x Max Effort Front Rack Carry
10/10 Alt. Step Up
20 x Banded Good Morning
WOD

In teams of 3-4, Conga line:

12 min AMRAP of

Row 150/110m
10 Ball Slams
100’ Sandbag OH walking lunges (60/40)


The skill of barbell cycling

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