CrossFit – Sat, Apr 8

Westshore CrossFit – CrossFit

Warm-up

AMRAP 7 : (No Measure)

100-m run

10 plate floor presses

10 plate step-ups

100-m run

10 plate deadlifts

10 plate jumps

100-m run

10 plate overhead presses

10 box step-ups

Skill Work

Skill (No Measure)

EMOM 8:

4 box step-overs

4 box jump

4 box jump-overs

WOD

MetCon (Time)

5 Rounds For Time:

15 DB box-overs (35/50 lb) (20/24 in)

200 m run

– Use two DBs for the box-overs.
SX:

5 Rounds For Time:

15 DB box-overs (20/35 lb) (20/24 in)

200 m run

Cool Down

1 set:

1:00 couch stretch/side

1:00 glute lacrosse ball mash/side