CrossFit – Fri, May 19

Westshore CrossFit – CrossFit

Warm-up

On 10Min Clock : (No Measure)

line drills (6 Min)

directly into

jump rope drills (4 Min)

Loading Up

2 sets:

8-10 front squats (building)

– Rest 1:00 between sets.

WOD

230519 (AMRAP – Rounds and Reps)

AMRAP 12:

12 front squats (75/115 lb)

30 crossovers
SX:

AMRAP 12:

12 front squats (65/95 lb)

1:00 crossover or double-unders attempts

Post WOD Skill

GHD Skill (Checkmark)

Accumulate:

25 GHD sit-ups

25 GHD hip extensions

SX:

Partial Range of motion

or

Accumulate:

25 weighted sit-ups (14/20lb)

25 empty barbell good mornings

Cool Down

3 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

:30 thread the needle/arm