9
Mar
CrossFit – Fri, Mar 10
Westshore CrossFit – CrossFit
Warm-up
On 7 Min Clock: (No Measure)
3 rounds:
:30 single-unders
:30 plank shoulder taps
:30 single or double-unders
:30 air squats
– rest :10 between movements
WOD
Burpee Pull-Up (Time)
For Time:
100 burpee pull-ups
– Pull-up bar is 12 in above reach.
SX:
For time:
100 burpee pull-ups
– Pull-up bar is 6 in. above reach or up to wrist height with arms overhead.
— Repeat from 220921.
Post WOD Skill
Weighted Pull-ups (5 sets: Every 2:00
3 strict weighted pull-ups)
– SX: 3 weighted negative pull-ups, 3 strict pull-ups, or 3 jump and slow lower pull-ups.
Cool Down
Stretch (No Measure)
3 sets:
10 ATY raises
:30 doorway pec-stretch/side