24
Apr
CrossFit – Tue, Apr 25
Announcements
May’s Monthly Challenge
Pre/ Post Class 400M Run
You can accumulate up to two points per day completing a run before or after class.
You do not have to do both, each run is a point.
To update, simply create a tally of points on the whiteboard, Running in WODS does not count.
HAVE FUN & JOIN US FOR THE CHALLENGE!
Westshore CrossFit – CrossFit
Warm-up
On 9 Min Clock: (No Measure)
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
Pre-WOD Strength
Weighted Pull-ups (5 sets for load:
1 strict weighted pull-up
— Rest exactly 1:00 between sets.
— Increase weight across as many sets as possible.
)
SX : 1-2 strict banded pull-up or pull-up negative
Metcon
MetCon (Time)
3 rounds for time:
30 jumping lunges
25 pull-ups
SX:
3 rounds for time:
30 jumping lunges
15 pull-ups
Cool Down
2 sets:
:30 standing quad stretch/leg
:30 banded lat stretch/arm