Saturday, April 12 2025

Roxanne Song Warm-up. Every-time they say Roxanne perform a Burpee.

For Time: (24min cap)

400m Run/Row or 1k Bike

20 Overhead Squats 95/65 RX+135/95 MRX 75/55lbs

400m Run/Row or 1k Bike

30 Front Squats

400m Run/Row or 1k Bike

40 Back Squats

400m Run/Row or 1k Bike

50 Air Squats

Core & Pistol Development

2×15 Wallball Leg Lifts

2×15 Pistols Left Leg

2×15 Evil Wheels

2×15 Pistols Right Leg

2×15 V-Ups w/WallBall

2×15 Kettlebell Goblet Hold Reverse Lunges alt legs

CFHSV RUNNING & ENDURANCE WOD:

3 rounds of:

1000m run

rest 1 minute

4 rounds of:

100m sprint, 100m recovery walk