6
Apr
CrossFit – Fri, Apr 7
Westshore CrossFit – CrossFit
Warm-up
AMRAP 6: (No Measure)
:30 each movement
PVC good mornings
alternating back rack lunges
push-ups (from knees as needed)
air squats
burpees
PVC pass throughs
WOD
MetCon (Checkmark)
6 x 2:00 min rounds:
5 deadlifts (heavy)
Max muscle-ups in the remaining time
– Rest 1:00 between rounds.
– Score is both the deadlift and muscle-up (reps).
– Same deadlift load (70% or more) (6RPE) across all 6 sets.
SX:
6 x 2:00 min rounds:
5 deadlifts (heavy)
Max low ring muscle-up transitions in the remaining time
Deadlift
Muscle-ups
Cool Down
2 sets:
:30 banded shoulder stretch/side
:30 banded tricep stretch/side