CrossFit – Mon, Apr 17

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock: (1 set each) (No Measure)

2:00 row, or bike (slow)

20 box step-ups (step down)

20 plank shoulder taps (feet on floor)

1:30 row, or bike (med)

20 single-leg box step-downs (10 each leg)

20 pike shoulder taps (feet on box)

1:00 row, or bike (fast)

10 box jump-overs

20 kip swings

WOD

MetCon (Time)

For time:

21-18-15-12-9-6-3:

Toes-to-bars

Box jump-overs (24/30 in)
SX:

For time:

21-18-15-12-9-6-3:

Hanging knee raises

Box jump-overs (20/24in)

Post WOD Skill

Superman Hold (Checkmark)

Accumulate:

2:00 GHD superman hold
SX:

2:00 Superman hold from the ground

Cool Down

1 set:

1:00 foam roll shins

1:00 foam roll calves

1:00 foam roll thoracic spine

1:00 foam roll lats