CrossFit – Mon, Mar 27

26
Mar

CrossFit – Mon, Mar 27

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock: (1 set each) (No Measure)

5 inchworms + 1 push-up

20 high knees

100-m run

10 alternating spiderman stretches

20 butt kickers

100-m run

:30 Samson stretch hold /leg

:30 squat hold

100-m run

:30 plank-ups

:30 burpees

Pre WOD Skill

Shoulder Taps (Checkmark)

On 7 min Clock: 3 sets:

20 alternating shoulder taps

– Increase difficulty across each set.

– Rest 1:00-1:30 between sets.
Progression of difficulty:

1. Plank shoulder taps

2. Feet elevated shoulder taps

3. Partial wall walk shoulder taps

4. Stomach-to-wall HS shoulder taps

5. Stomach-to-wall HS shoulder taps w/ a pause each rep

6. Freestanding HS shoulder taps

WOD

MetCon (AMRAP – Rounds and Reps)

2 sets:

AMRAP 3:

100-m run

10 pull-ups

AMRAP 3:

Freestanding handstand hold

– Rest 3:00 between sets.
SX:

2 sets:

AMRAP 3:

100-m run

5 pull-ups or jumping pull-ups

AMRAP 3:

Stomach-to-wall HS Hold/ Pike hold

— Rest 3:00 between sets.

Handstand Hold Time (Time)

Cool Down

Stretch (No Measure)

1 set:

100-m cool-down walk

Accumulate:

:30 reach, roll, and lift

:30 seated forward fold