CrossFit – Mon, Mar 20

Westshore CrossFit – CrossFit

On 11 Min Clock:

3 rounds:

Run 200m (slow | medium | fast)

25 ft spiderman and reach | side lunge | Samson lunge

25 ft knee huggers | standing figure 4 | high knees

10 air squats

25 ft quad pull | quad pull and reach | butt kicks

25 ft floor sweep| toe touches | inchworms

5 burpees

WOD Prep

1 round:

10 air squats (should be completed in :20 or less)

5 burpees-to-target (should be completed in :30 or less)

3 chest-to-bar pull-ups (should be completed in 1 set)

– Full mini-round should take less than 1:30.

WOD

MetCon (AMRAP – Rounds and Reps)

AMRAP 20:

30 air squats

20 burpees-to-target (6 in)

10 chest-to-bar pull-ups
SX:

AMRAP 20:

30 air squats

20 burpees (jump at top)

10 jumping / bandedpull-ups

Cool Down

Cool Down (No Measure)

Accumulate:

1:00 couch stretch/leg

1:00 banded pull aparts