CrossFit – Fri, Apr 21

Westshore CrossFit – CrossFit

Warm-up

AMRAP 8: (No Measure)

:20 row

10 single-arm bent over row

:20 row

10 reverse lunges per side

:20 row

10 single-arm shoulder press per side

:20 row

10 single-leg deadlifts per side
— Increase Row Pace Each time you return.

Skill Work

Row Meters (Distance)

5 sets for total distance:

20 strokes on the rower

– Rest 1:00 between pulls.

WOD

MetCon (Time)

10 rounds for time:

1 legless rope climb

200/250-m row

– Rest 1:00 between rounds.
SX:

10 rounds for time:

1 rope climb or 3 pull-to-stands

200/250-m row

– Rest 1:00 between rounds.

()

Cool Down

1 set:

1:00 lacrosse ball mash on deltoid/side

1:00 lacrosse ball mash on pec/side