CrossFit – Tue, Apr 16

Westshore CrossFit – CrossFit

Warm-Up

(10 Min)

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Pre WOD Skill (No Measure)

Accumulate:

40 alternating shoulder taps

– RX: Wall-facing handstand shoulder taps

– SX: Pike shoulder taps

Mini Round (No Measure)

1 set:

16 toes-to-bars

6 wall walks

– Share work as desired, with at least 2 wall walks at a time.

WOD

240416 (Time)

3 rounds for time with a partner:

40 toes-to-bars

12 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.

SX:

3 rounds for time with a partner:

30 knees-to-armpits

8 wall walks

Cool Down (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

1:00 banded behind the back shoulder stretch