Tuesday 04/17

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: All work should be challenging today. Have a spotter for your DB Floor Press as you’ll likely need help getting

into place.

– Metcon: One athlete will complete a full round of 250m Row/10 Burpees over the rower. This means you should be able to

sustain your pace for the entire 18 minutes which will likely be around 80%. Set a goal of completing all row intervals right

around the same split.


Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Rowling with a partner x 8 intervals.

– Rest partner will complete:

– 5 Yoga Push-ups

– 10 Air Squats

– 15s Foam Roll each lat


Warm-up (No Measure)

Strength (15:00 – 35:00)

1a) DB Neutral Grip Floor Press: 4 x 8. Rest 30s.


1b) Double DB Bent-over Rows: 4 x 10. Rest 30s.


1c) Banded Pulldowns: 4 x 12-15. Rest 30s.



Metcon (AMRAP – Rounds and Reps)

Metcon (35:00 – 55:00)

AMRAP 18 w. a partner:

250 Meter Row

10 Burpees over the Rower

*One athlete completes a full round at a time

**Score is total amount of rounds & reps as a team

CAT-4: (Regular Burpees)

Extra Credit

Warm-up (No Measure)

Extra Credit

1a) DB Kickbacks: 3 x 12-15. Rest 30s.

– 2110 Tempo


1b) Zottaman Curls: 3 x 10-12. Rest 30s.

– 3030 Tempo