CrossFit – Tue, Apr 25

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