CrossFit – Tue, Apr 16

Westshore CrossFit – CrossFit

Warm-Up

CrossFit Warm-Up (11 Min) (No Measure)

3 rounds of 10-12 reps of:

Samson Stretch

Overhead Squat with PVC

PVC goodmornings

Push-ups

Hollow rocks

Ring rows // 5-10 strict pull-ups

Pre WOD Skill (No Measure)

On an 8 Min Clock:

Accumulate:

40 alternating shoulder taps

RX: Back-facing handstand shoulder taps

SX: Wall-facing handstand shoulder taps // Pike shoulder taps

Mini Round (No Measure)

1 set:

16 toes-to-bars

8 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/side