CrossFit – Sat, Sep 16

Westshore CrossFit – CrossFit

Warm-Up

On 10 Min Clock: (No Measure)

2 sets:

:30 bear crawl

10 alternating elbow-to-insteps

10 push-ups

:30 ring rows

2 sets:

:30 bear crawl

10 air squats

10 pike push-ups, floor

:30 scap pull-ups

Mini Round

1 set:

:20 handstand hold

5 DB shoulder presses, fast

:20 bar hang

5 strict pull-ups

WOD

MetCon (AMRAP – Reps)

For time and reps:

EMOM 16:

Min. 1 | Max handstand hold

Min. 2 | DB shoulder press (25/35 lb)

Min. 3 | Max hang from a pull-up bar

Min. 4 | Strict pull-ups

– Score is total seconds held + total reps completed.

– Perform just one attempt on the holds each minute.

SX:

For time and reps:

EMOM 16:

Min. 1 | Max plank hold

Min. 2 | DB shoulder press (10/15 lb)

Min. 3 | Max supine ring hold

Min. 4 | Ring rows

– Score is total seconds held + total reps completed.

– Perform just one attempt on the holds each minute.

Cool Down

2 sets:

:30 scorpion stretch/side

1:00 standing pike stretch