7
May
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