11
Mar
CrossFit – Tue, Mar 12
Westshore CrossFit – CrossFit
Warm-Up (No Measure)
Tabata: Row or Bike
– Build in speed.
AMRAP 5:
5 elbow-to-instep/leg
10 scap pull-ups
10 single-leg toe touches/leg
10 kip swings
WOD
240312 (Time)
10 rounds for time:
3 bar muscle-ups
10 calorie bike
SX:
10 rounds for time:
3 box muscle-ups
7 calorie bike
Post WOD Skill
Strict Chin-Ups
Accumulate:
30 strict chin-ups
Cool Down (No Measure)
Accumulate:
1:00 banded shoulder stretch/arm
1:00 pigeon pose/side