CrossFit – Fri, May 12

Westshore CrossFit – CrossFit

Warm-up

Plank Tap Relay Game (No Measure)

On a 6:00 clock:

Plank tap relays

WOD Prep

2 sets:

10 up-downs

:20 L-sit hold

– Rest 1:00 between sets.

WOD

230512 (Time)

3 rounds for time:

50 up-downs

1:00 seated L-sit hold

– Accumulate a total of 1:00 in the L-sit per round.
SX:

3 rounds for time:

40 up-downs

1:00 seated L-sit hold (knees bent)

– Accumulate a total of 1:00 in the L-sit per round.

Post WOD Skill (Checkmark)

Accumulate:

50 empty barbell or PVC good mornings

Cool Down

1 set:

:45 lacrosse ball in lat/side

1:00 cobra stretch