CrossFit – Fri, Mar 10

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock: (No Measure)

3 rounds:

:30 single-unders

:30 plank shoulder taps

:30 single or double-unders

:30 air squats

– rest :10 between movements

WOD

Burpee Pull-Up (Time)

For Time:
100 burpee pull-ups
– Pull-up bar is 12 in above reach.
 

SX:
For time:
100 burpee pull-ups
– Pull-up bar is 6 in. above reach or up to wrist height with arms overhead.
— Repeat from 220921.

Post WOD Skill

Weighted Pull-ups (5 sets: Every 2:00
3 strict weighted pull-ups)

– SX: 3 weighted negative pull-ups, 3 strict pull-ups, or 3 jump and slow lower pull-ups.

Cool Down

Stretch (No Measure)

3 sets:

10 ATY raises

:30 doorway pec-stretch/side