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