CrossFit – Fri, Apr 12

Westshore CrossFit – CrossFit

Warm-Up (No Measure)

AMRAP 10:

10 PVC pass-throughs

10 PVC good mornings

10 PVC overhead squats

10 sit-ups

:15 side-plank hold/side

200-meter run

:20 plank hold

Build Up (4 Min) (No Measure)

2-3 sets:

5 unbroken power cleans (building)

Mini Round (3 Min) (No Measure)

1 set:

200-meter run

:30 plank hold

7 unbroken power cleans

WOD

240412 (Time)

3 rounds for time:

21 power cleans (105/155 lb)

400-m run

Plank hold for time equal to run time

– Plank hold should be unbroken.

SX:

3 rounds for time:

21 power cleans (75/115 lb)

300-m run

Plank hold for as much of run time as possible (3 min cap)

Cool Down

Recovery Tools (No Measure)

Spend 3-8 minutes with the Theragun or other recovery items. Address any sore areas post WOD.