CrossFit – Tue, Apr 18

Westshore CrossFit – CrossFit

Warm-up

On 9 Min Clock: (No Measure)

30 jumping jacks

10 push-up to down dog

10 alternating spiderman stretches

:20 top-of-the-ring dip support hold

:20 bottom-of-the-ring dip support hold

10 air squats

10 up-downs

10 wall-ball front squats

30 high knees (in place)

10 jumping ring dips

10 wall-ball push presses to the target

30 butt kickers (in place)

5-10 ring dips

10 wall-ball shots

Pre WOD Lifting

Squat Clean (EMOM 5:
3 hang squat cleans
– Build in load.)

WOD Prep

3 sets:

3 wall-ball shots

3 ring dips

– Rest 1:00 between sets.

WOD

MetCon (AMRAP – Rounds and Reps)

AMRAP 10:

3 wall-ball shots (14/20 lb)

3 ring dips

6 wall-ball shots

6 ring dips

9 wall-ball shots

9 ring dips

Etc …

– Continue to add 3 reps to both movements until time expires.
SX:

AMRAP 10:

3 wall-ball shots (10/14 lb)

1 ring dips

6 wall-ball shots

2 ring dips

9 wall-ball shots

3 ring dips

Etc …

– Continue to add 3 reps to the wall-balls and 1 rep to the ring dips until time expires.

Cool Down

1 set:

1:00 foam roll quads

1:00 couch stretch/side