• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, April 20, 2023

Get a free class

Daily Workout – Thu, Apr 20

Metcon

200m Run

1 min/side Banded Lat Distraction

Then complete 3 sets of:

30-60 secs Front Plank (arms extended)

7/side Hanging Single Leg Knee Raises

10/side Quadruped Thoracic Rotations

30 Side to Side Hops over line

Metcon

EMOM x 12 mins:

1. Handstand Shoulder Taps / Wall Facing Shoulder Taps / Plank Hold Shoulder Taps

2. 30 sec Weighted Ring or Bar Dip Hold

3. 30 sec Hollow Flutter Kick

Metcon (Time)

AQAP compete 2 rounds of:

1000m Run

30 Single DB Step Ups (50/35 – 35/25 – 25/15)

20 Burpee Box Jumps (24/20)

30 KB Swings (50/35)

800 Run

6 Rope Climbs / 12 Lay to Stands / 30 Ring Rows

Time Cap: 30 mins