CrossFit – Sat, Mar 9

Westshore CrossFit – CrossFit

Warm-Up (No Measure)

3 sets:

:30 easy pace

:30 fast pace

– Row or bike. Perform straight through on one machine OR switch after 60 seconds of work.

2 sets:

:30 band pull-aparts

10 up-downs

5-10 ring rows

10 box jumps or step-ups (20/24 in)

5 burpee box jump-overs
– Rest :10-:20 between movements.

Pre WOD Skill

Bar Muscle-ups

EMOM 5:

1-3 bar muscle-ups

WOD

Mini Round (No Measure)

1 set:

2 burpee box jump-overs

2 chest-to-bar pull-ups

2 burpee box jump-overs

2 chest-to-bar pull-ups

240309 (AMRAP – Reps)

Complete as many reps as possible in 10:00 of:

2 chest-to-bar pull-ups

2 burpee box jump-overs (20/24 in)

4 chest-to-bar pull-ups

4 burpee box jump-overs (20/24 in)

6 chest-to-bar pull-ups

6 burpee box jump-overs (20/24 in)

… continue to add 2 reps to each movement in the sequence until time expires.

SX:

Complete as many reps as possible in 10:00 of:

2 chin-over-bar pull-ups

2 burpee box jump-overs (20/24 in)

4 chin-over-bar pull-ups

4 burpee box jump-overs (20/24 in)

6 chin-over-bar pull-ups

6 burpee box jump-overs (20/24 in)

Cool Down (No Measure)

1 set:

1:00 lat foam roll/side

1:00 calf foam roll/side