30
Mar
CrossFit – Fri, Mar 31
Westshore CrossFit – CrossFit
Warm-up
AMRAP 6: (No Measure)
20 jumping jacks
20 mountain climbers
20 supermen
20 up-downs
20 jumping squats
WOD
MetCon (Time)
For time:
21-18-15-12-9:
Jumps-to-target (12 in)
GHD hip extensions
Ring rows to parallel
SX:
For time:
21-18-15-12-9:
Jumps-to-target (6in)
Good mornings (empty barbell)
Ring rows
– Place feet two steps behind the rings on ring rows.
Post WOD Skill
Skill (Checkmark)
4 sets:
:20 seated leg raises
– Rest :10
:20 hollow hold
– Rest :10
Cool Down
Theragun Recovery (Checkmark)
Spend 3-8 minutes with the Theragun. Address any sore areas post WOD.