CrossFit – Tue, Aug 29

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 5 : (No Measure)

12 mountain climbers

12 air squats

12 scap pull-ups

Pre WOD Lifting

Front Squat (6-5-4-3-2:
Front squats)

– Lift every 2:00. Athletes can partner up and share a rack and bar or take it from the floor.

WOD Prep

2 rounds:

3 pull-ups

3 front squats

WOD

230829 (AMRAP – Rounds and Reps)

AMRAP 12:

9 pull-ups

3 front squats (95/135 lb)

9 pull-ups

6 front squats

9 pull-ups

9 front squats

– Continue the pattern of adding 3-reps to the front squats until time expires.

SX:

AMRAP 12:

6 jumping pull-ups

3 front squats (75/115 lb or lighter)

6 jumping pull-ups

6 front squats

6 pull-ups

9 jumping front squats

– Continue the pattern of adding 3-reps to the front squats until time expires.

Cool Down

Accumulate:

:30 lat roll/side

1:00 cobra stretch