CrossFit – Fri, Apr 7

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6: (No Measure)

:30 each movement

PVC good mornings

alternating back rack lunges

push-ups (from knees as needed)

air squats

burpees

PVC pass throughs

WOD

MetCon (Checkmark)

6 x 2:00 min rounds:

5 deadlifts (heavy)

Max muscle-ups in the remaining time

– Rest 1:00 between rounds.

– Score is both the deadlift and muscle-up (reps).

– Same deadlift load (70% or more) (6RPE) across all 6 sets.
SX:

6 x 2:00 min rounds:

5 deadlifts (heavy)

Max low ring muscle-up transitions in the remaining time

Deadlift

Muscle-ups

Cool Down

2 sets:

:30 banded shoulder stretch/side

:30 banded tricep stretch/side