Friday, April 10 2020 

Strength: Bench Press

5 Sets of 5 reps climbing 

Superset with… 1 minute plank

CrossFit WOD: Every 60 seconds complete 1 Round of: 

6 Push-ups 

6 Up-Downs

6 Jumping Lunges 

Complete for 10 minutes for beginner

Complete for 15 minutes for intermediate 

Complete for 20 minutes for advanced 

Complete for 30 minutes if you like a challenge 

Start with 6 reps and then ideally I would like you to figure out how hard you can make this. After a few minutes increase to 8’s… and then 10’s… Pick a number that takes 35-40 seconds a round. 

Courtesy of CrossFit Chalk 

DB Strength: DB Push Press 

10 Sets of 5 reps per side 

Superset with 10 DB Rows (5 per side) 

DB WOD: 0:00-10:00

5 Rounds 

12 DB Hang Clean + Jerks 

12 Russian Twist (R/L = 1 rep) 

10:00-24:00

4 Rounds 

10 DB Rows per side 

20 DB Deadlifts or Single Leg Deadlifts (if you only have 1 DB, 10 perside) 

30 Tuck Jumps 

Body Weight Workout: AMRAP 16 

10 V-Ups

200m Run 

30 Bicycles 

40m Bear Crawl