CrossFit – Sat, Jan 6

5
Jan

CrossFit – Sat, Jan 6

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock: (No Measure)

1 set:

400-meter run (slow)

2 sets:

10 PVC pass throughs

15 band pull aparts

:10 ring support hold

3-5 ring dips

1 set:

200-meter run (fast)

Practice Round

EMOM 3:

2 -5 muscle-ups, attempts, or low ring transitions

WOD

240106 (AMRAP – Rounds and Reps)

AMRAP 20:

1 muscle-up

50-m run

2 muscle-ups

100-m run

3 muscle-ups

150-m run

4 muscle-ups

200-m run

– Add one rep to the muscle-ups and 50 meters to the run each round.

SX:

AMRAP 20:

1 low ring transition

50-m run

2 low ring transitions

100-m run

3 low ring transitions

150-m run

4 low ring transitions

200-m run

Cool Down

Accumulate:

1:00 banded shoulder stretch/arm

1:00 scorpion stretch / side