CrossFit – Sat, May 20
Westshore CrossFit – CrossFit
Warm-up
On 6 Min Clock: (1 set each) (No Measure)
4 incline push-ups on a box
6 reverse lunges
8 scap shrugs on pull-up bar
4 incline or regular push-ups
6 box step-ups
8 kip swings
4 regular push-ups
6 good mornings
8 kip swing + pull-up
Mini Round
1 round:
4 chest-to-bar pull-ups / pull-ups
4 push-ups
4 box step-ups (20/24 in)
– Everyone can move through this together.
WOD
230520 (Time)
With a partner:
Every :90 for 30:00:
10 chest-to-bar pull-ups
10 push-ups
10 box step-ups (20/24 in)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round accumulates time in a handstand or plank.
–Score is the total combined handstand or plank hold time.
SX:
With a partner:
Every :90 for 30:00:
6 pull-ups
8 push-ups
10 box step-ups (20/24 in)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, accumulates time in a plank.
Cool Down
2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side