CrossFit – Mon, Apr 1

31
Mar

CrossFit – Mon, Apr 1

Westshore CrossFit – CrossFit

Warm-Up (No Measure)

AMRAP 6:

:30 bike, row, or jump rope

10 alternating plank reach throughs

10 kip swings

:30 Samson stretch/leg

Mini Round (No Measure)

1 round:

3 pull-ups

5 push-ups

3 sit-ups

5 air squats
– Or scaled options

BenchMark WOD

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
SX:

Five rounds for time:

10 jumping pull-ups

20 hand-elevated or knee push-ups

30 sit-ups

40 squats

– Rest 3:00 between rounds.

Cool Down (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll lats