Workout of the Day 08/04/2024

Warmup
Spend 5 minutes:
Calf Stretch and Raises
Tib Stretch and Raises
Hip Flexor Stretch and Activation
Leg Swings
Metcon
Part 1:
AMRAP 12
15 sec Ring Support Hold
15 sec ring dip hold
30 sec hollow hold
15 sec side plank hold Right
15 sec side plank hold Left
30 sec arch hold
200m Run
Rest 5 Mins
Part 2:
AMRAP 15
Ascending ladder:
1 Pike to hollow walk out on bench
1 Devil's Press 50/35
1 Strict Toes to Bar
15/10 cal bike
*Add 1 rep of each movement every round.
**Bike cals do not change.
L1: Inchworm, 15/10 Devil's Press, hanging knee raise, 10/8 cal bike
L2: 35/25 DB, strict leg raises
Rx+ 70/50 DB
Rest 5 Min
Part 3:
EMOM 8
1: 5 toe elevated Jefferson Curls
2: :30 ATG split squat hold Right
3: 20 seated pike ups + pike stretch to 50 sec
4: :30 ATG split squat hold Left
If you like this content and want to support us, grab a shirt at our store, including our famous "CrossFit Nerd" shirt: paradisocrossfit.bigcartel.com
Come visit us at one of our three gyms in Venice Beach or Culver City!
paradisocrossfi...
Like us on Facebook
/ paradisocrossfit
Follow us on Instagram
@paradisocommunity