CrossFit – Mon, May 8

Westshore CrossFit – CrossFit

Warm-up

On 9 Min Clock: (No Measure)

200-m run, slow

10 high ring scap pull-ups

Then

Line Drills

Mini Round

1 round:

Parter 1: 2 muscle-ups or chosen variation

Partner 2: 2 muscle-ups or chosen variation

100-m run (or substitution) together

WOD

230508 (AMRAP – Rounds and Reps)

AMRAP 15 with a partner:

10 muscle-ups

200-m run with a partner

– One partner works and one rests during the muscle-ups.
SX:

AMRAP 15 with a partner:

10 low-ring muscle-up transitions

200-m run with a partner

– One partner works and one rests during the transitions.

Post WOD Skill

Skill Work (Checkmark)

For Quality & Completion:

4 sets:

:20 ring dips

:10 rest
SX: banded ring /bar dips

Cool Down

1 set:

1:00 upper back lacrosse ball/side

1:00 lacrosse ball on calf/side