Thursday 4/27/23

CrossFit 7x7
April 27, 2023
Thursday 4/27/23

A) Every 2:30 for 4 rounds:

4 reset deadlifts

7-12 bar/ring dips

*Start 1st set at 315/205lb, 275/185lb or 225/155lb and then ascend in weight each round as form allows

B) Every 2:00 for 4 rounds:

12-14 farmers carry db lunges (50/35lb)

12-14 alt. gorilla rows

C) 3 rounds for quality:

5 strict toes to bar

10 kipping toes to bar

15 db weighted abmat situps (hug db at chest)

30 second plank hold

Rest 90 seconds

  *12 minute time cap


Reduce rep scheme to 4-8-12

5 strict leg raises + 10 kipping heels above hips or 10 V-ups

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