CrossFit – Tue, Jan 31

Westshore CrossFit – CrossFit

Warm-up

9 Min AMRAP (No Measure)

1:00 row

:30 hollow hold / hollow rock

:30 plank shoulder taps / push-ups

100 ft bear crawl / lunges

Skill Work

Ring Holds (Checkmark)

4 sets:

:20 ring dip hold (top)

– Rest :10

:20 ring dip hold (bottom)

– Rest :10
-Sx: Matador bar / banded

WOD Prep

Mini Round (No Measure)

:20 farmers carry hold

3 ring dips

:20 front rack hold

3 handstand push-ups

WOD

HSPU Reps (3 Rounds for reps)

3 rounds for reps:

1:00 handstand push-ups

1:00 DB farmer carry hold

– Choose your own loading for DBs.

SX:

3 rounds for reps:

1:00 pike push-ups

1:00 DB farmer carry hold
– Rest 3:00 between couplets.

Ring Dip Reps (3 Rounds for reps)

3 rounds for reps:

1:00 ring dips

1:00 DB front rack hold

– Choose your own loading for DBs.

SX:

3 rounds for reps:

1:00 banded / assisted ring dips

1:00 DB front rack hold

Cool Down

Stretch (Checkmark)

3 sets:

:20 doorway pec stretch/side

10 PVC pass throughs