CrossFit – Fri, Feb 9

8
Feb

CrossFit – Fri, Feb 9

Westshore CrossFit – CrossFit

Warm-Up (No Measure)

3 sets:

:30 ring rows

:30 knee push-ups

:30 PVC pass-throughs

:30 air squats

:30 knee tucks
– Rest :10 b/t movements

Build Up (No Measure)

3 sets:

3 squat snatches

– Rest 1:00 between sets.

– Build to workout load.

Prove It Round (No Measure)

1 set:

3-5 unbroken squat snatches (workout weight)

BenchMark WOD

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
SX:

For time:

9-7-5:

C hest-to-ring pull-up // Low ring muscle-up transitions

Squat snatches (65/95 lb)

Cool Down (No Measure)

Accumulate:

1:00 elbow-to-instep/side

1:00 banded shoulder stretch/side