• 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 27, 2023

Get a free class

Daily Workout – Thu, Apr 27


Complete 2 sets of:

1 min of preferred cardio

1 min Step Ups

1 min Side to Side Jumps over line

30 secs/side Quadruped Thoracic Rotations

Barbell Back Rack Step Ups (Weight)
Using a box or bench where your knee is at 90 degrees, perform the step ups using your weaker leg first, then your stronger leg

In 12 mins you have 3 attempts to build to a heavy 8/leg for the day

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 20 mins:

400m Run together

30 Double DB Push Press (50/35 – 35/25 – 25/15)

30/24 Cal Assault Bike or 40/30 Cal Row

Run is completed together. Share the reps of the remaining exercises as desired as long as one partner works while the other rests

Completed run counts as 1 rep


In the time remaining complete 2-3 sets of:

20 Banded Pull Downs

20 Banded Triceps Pull Downs