All Pro CrossFit

“Threatening Thirty”

For Time:
30 Pull ups
30 Push ups
30 Walking lunges
30 Sit ups
30 Good mornings
30 Box dips
30 Squats
30 Lying knee ups
30 Side kicks
30 Mountain Climbers

AMRAP in 13 minutes of:
10 Overhead Squats (95/75)
30 Lateral Jumps

4 Rounds for Time:
15 Pull-ups (30 TRX or ring rows)
20 DB Swings 45+/35+
300m Run
40 Squats

1000m Row Test (for PR)
L sit for max time
Tabata Squat
Tabata Push up
Tabata Sit up

“Grace”
For Time:
30 Clean -n- Jerks 135/95

All Pro’s Workout of the Day

For Time:

40 Wall Ball
10 Double Unders
Run 400
30 Wall Ball
20 Double Unders
Run 400
20 Wall Ball
30 Double Unders
Run 400
10 Wall Ball
40 Double Unders
Run 400

5 Rounds for Time:
10 Tire Flips
20 Wall Jumps (24″ box jumps)
30 Wall Push-Ups (elevate feet 20″)

All Pro’s Workout of the Day

3 rounds for maximum score:

1:oo Row (for calories)
1:00 Burpees (max reps)
1:00 Medicine Ball Cleans (max reps)
1:00 Box Jumps (max reps)

There will be a 1:00 rest between each exercise.

Match or beat the score from previous round.

42% of Americans to be obese by 2030.

42% of Americans to be obese by 2030

AMRAP 12 Minutes:
10 Box Front Squats
Wall Sprints

Today we will be doing a modified and broken tribute to the benchmark workout “Angie”. Make sure you get a good warm up and be ready to do this workout at maximum speed!

For Time:

40-30-20-10

Ring/TRX Rows

Box Dips

Abmat Sit Ups

Walking Lunges

Exercises posted in the gym for after the workout are important for stability and injury prevention!

Announcement: Plan to attend our Spring Party this Wednesday, May 9th at 7:00 PM. FOOD – DRINKS – FUN!!! Important announcements will also be made!

Upcoming Event: Join the All Pro CrossFit Team as we compete in the Navy Seal Fitness Challenge at Carmody Recreation Center on Saturday, June 2nd. You can register online at www.lakewood.org/recreation. The cost is $15.00. Come on, you get a t-shirt!