CrossFit – Sat, May 20

Westshore CrossFit – CrossFit

Warm-up

On 6 Min Clock: (1 set each) (No Measure)

4 incline push-ups on a box

6 reverse lunges

8 scap shrugs on pull-up bar

4 incline or regular push-ups

6 box step-ups

8 kip swings

4 regular push-ups

6 good mornings

8 kip swing + pull-up

Mini Round

1 round:

4 chest-to-bar pull-ups / pull-ups

4 push-ups

4 box step-ups (20/24 in)

– Everyone can move through this together.

WOD

230520 (Time)

With a partner:

Every :90 for 30:00:

10 chest-to-bar pull-ups

10 push-ups

10 box step-ups (20/24 in)

– Partners alternate rounds; one athlete works at a time.

– The partner not completing a round accumulates time in a handstand or plank.

–Score is the total combined handstand or plank hold time.
SX:

With a partner:

Every :90 for 30:00:

6 pull-ups

8 push-ups

10 box step-ups (20/24 in)

– Partners alternate rounds; one athlete works at a time.

– The partner not completing a round, accumulates time in a plank.

Cool Down

2 sets:

:30 double forearm stretch

:30 lacrosse ball pec mash/side