11
Apr
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 (5 Min) (No Measure)
2-3 sets:
5 unbroken power cleans (building)
Mini Round (3 Min) (No Measure)
1 set:
200-meter run
:45 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.