CrossFit – Tue, Apr 11

Westshore CrossFit – CrossFit

Warm-up

On 6 Min Clock: (No Measure)

3 sets:

10 banded pass throughs

10 alternating soldier kicks

10 banded pull aparts

10 alternating hamstring scoop stretches

WOD

MetCon (AMRAP – Reps)

5 x AMRAP 3:

400-m run

Max-rep strict pull-ups

– Rest 1:00 between AMRAPs.
SX:

5 x AMRAP 3:

300-m run

Max-rep banded strict pull-ups

– Rest 1:00 between AMRAPs.

Post WOD Skill

Ring Dips (5 sets:
5-10 strict ring dips
– Rest 1:00 between sets.)

SX: 5-10banded strict ring dips

Cool Down

Accumulate:

30 reach-roll-lifts

50 banded face pulls