CrossFit – Fri, Apr 28

27
Apr

CrossFit – Fri, Apr 28

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Westshore CrossFit – CrossFit

Warm-up

On 9 Min Clock: (No Measure)

2:00 row, or run

10 air squats

10 push-ups to down dog

1:30 row, or run

10 DB front squats

10 deficit push-ups

– Place hands on the DBs for the deficit push-ups.

1:00 row, or run

10 DB shoulder presses

10DB push presses

10 DB thrusters

WOD Prep

2 sets:

3 DB thrusters

1 rope climb

3 DB thrusters

– Rest 1:00 between sets.

WOD

MetCon (AMRAP – Rounds and Reps)

AMRAP 12:

9 DB thrusters (20/35 lb)

1 rope climb (15 ft)

– Use two DBs.
SX:

AMRAP 12:

9 DB thrusters (15/25lb)

1 partial rope climb

Post WOD Skill

3 sets:

:45 GHD sit-ups

– Rest as needed between sets.

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Cool Down

3 sets:

:30 saddle stretch

:30 down-dog stretch

:30 thread the needle / side