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