CrossFit – Tue, Apr 4

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock: (No Measure)

:30 single-unders

:30 alternating single-leg toe touches

:30 inchworms

:30 air squats

:30 single-single-double

:30 pike push-ups (floor)

:30 up-downs

2 sets:

:30 double-unders

:30 burpees
Rest ~ :10 between all movements.

WOD Prep

2 sets:

20 double-unders or :30(both partners)

4 devils presses (split)

– No rest between sets.

WOD

MetCon (AMRAP – Rounds and Reps)

AMRAP 20 with a partner:

50 double-unders

1 devils press (35/50 lb)

2 devils presses

3 devils presses

2 devils presses

1 devils presses

– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
SX:

AMRAP 20 with a partner:

:30 double-unders attempts

1 devils press (20/35 lb)

2 devils presses

3 devils presses

2 devils presses

1 devils presses

()

Post WOD Skill

Skill Work (Checkmark)

200-m double-DB front rack walk

50 DB hip extensions

– Use the same DBs from the workout for the walk.

Cool Down

2 sets:

:30 forearm stretch

:30 thread the needle/side

:30 calf stretch/leg