Archive for April 2021
Saturday 20210501
![](https://crossfiteast.com/wp-content/uploads/2021/04/2021-SWAT-DOGS-1024x768.jpg)
5 Rounds
30 Double Unders
20 Pull Ups
10 Push Jerk\
Rest 2 minutes
Friday 20210430
![](https://crossfiteast.com/wp-content/uploads/2021/04/DERICARD-1024x768.jpg)
AMRAP 10 minutes
4 KB Swings
6 Ring Dips
8 Box Jumps
Thursday 20210429
For time:
1 mile run
100 KB swings
1mile run
Focused
Tuesday 20210427
For time: 3 rounds (15 minute cap)
10 pull-ups
15 box jumps
30ft oh lunge
Monday 20210426
3 DL/Press C
Deadlifts
Warm Up
Rest exactly 60 seconds between rounds
5 x 160, 5 x 185, 5 x 205
WOD
Rest exactly 2 minutes between rounds
5.5.5 @ 230
Warm-Up
Military Press
5 x 85, 5 x 95, 5 x 110
WOD 5.5.5.@ 122
Shoulder to Shoulder
Saturday 20210424
2 minutes of mobility….time is 30 minutes….can you do it ?
FOAM ROLL
Legs– QUAD / HAMSTRINGS
Calves
Heel Chord
Glutes
Hip Flexors
Lats
Triceps
Low Back
Mid Back
Upper Back
Friday 20210423
![](https://crossfiteast.com/wp-content/uploads/2021/01/202103-23-1-1024x576.jpg)
4 Rounds
25 Goblet Squats
20 Weighted Sit Ups
55 Double Unders
Thursday 20210422
15 min AMRAP:
12 lunges
10 squats
8 sit-ups
6 push-ups