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Day 6 Warm-up 800m run 5:00 foam roll       WOD 10 rounds for time of: 5 squat cleans – 135# (85#) 10 hand release push-ups               or       WOD As many reps as possible in 7:00 of: 3 thrusters – 100# (65#) 3 chest to […]

Day 5 Warm-up 1000m row 5:00 foam roll       WOD 10 rounds for time of: 5 squat cleans – 135# (85#) 10 hand release push-ups     crossfit.com crossfitlisbeth.com    

Day 4 Warm-up virtual "Fran" (pvc, pvc virtual pull-ups) 5:00 foam roll   "Fran" 21-15-9 thrusters – 95# (65#) pull-ups   or   CFG Open WOD 11.6 As many reps as possible in 7:00 of: 3 thrusters – 100# (65#) 3 chest to bar pull-ups 6 thrusters 6 ctb pull-ups 9 thrusters 9 ctb pull-ups

Day 3 Warm-up 500m row 400m run 5:00 foam roll       WOD 4 round for time of: 200m run 25 burpees                 crossfit.com crossfitlisbeth.com    

Day 2 Warm-up inchworm down and back 5:00 foam roll       WOD 5 rounds for time of: 15 wall ball 30 abmat sit-ups 15 deadlifts – 185# (125#)             crossfit.com crossfitlisbeth.com    

Day 1 Warm-up 3 rounds of: 1:00 jump rope (doubles or singles), 1:00 mobility wod sit 5:00 foam roll       WOD 3 rounds for time of: 400m run 21 power snatch – 75# (45#) 18 ring dips 12 kettlebell swings – 32kg (24kg)         CFE WOD: Weekly CFE WODs (rowing or

 Happy Easter! (Hopefully you aren't scared of the Easter Bunny!)         Rest Day Topic: The Psychology of Sport (the sport of CrossFit)…   

 What happens to you toward the end of a WOD? Maybe you wanted to beat the fastest time on the board, or you had a pre-conceived time goal for the WOD. The closer you got to your goal, what happened? Were you able to perform, or did you start missing reps and/or taking longer breaks?

Day 6 Warm-up1000m row5:00 foam roll   WODFor time:45-30-15front squats – 95#/65#double unders (100, 75, 50 singles)   (CFG 11.5)           The 6-week nutrition challenge is over! How has it made a positive difference in your lifestyle? What have you achieved?     crossfit.com crossfitlisbeth.com  

Day 5Warm-up800m run5:00 foam roll   WODFor time:1000m row30 burpee box jumps – 24"/20"800m run   crossfit.com crossfitlisbeth.com