CrossFit – Tue, Mar 14

Announcements

Schedule Change: Friday (3/17) We will be cancelling the 6 & 7 PM classes for St. Patricks Day!!!

These will be the only schedule changes for that day.

We hope everyone has a great holiday, stay safe out there !

Westshore CrossFit – CrossFit

Warm-up

AMRAP 10: (No Measure)

30 jumping jacks

10 alternating spiderman stretches

10 push-ups to down dog

10 PVC good mornings

5 single-arm ring rows/arm

5 foot-assisted ring dips

30 jumping jacks

5 ring rows

5 jumping ring dips

5 jumping pull-ups

5 jumping ring dips (use feet less)

30 jumping jacks

5 pull-ups

5 ring dips

WOD Prep

2 sets:

3 ring dips // assisted

3 sumo deadlift high pulls

3 pull-ups

3 thrusters

– Rest :30-1:00 between sets.

WOD

MetCon (2 Rounds for reps)

AMRAP 3:

7 ring dips

10 sumo deadlift high-pulls (55/75 lb)

Rest 5 min then…

AMRAP 3:

7 pull-ups

10 thrusters (55/75 lb)
SX:

AMRAP 3:

7 assisted ring dips

10 sumo deadlift high-pulls (35/45 lb)

Rest 5 min then…

AMRAP 3:

7 jumping pull-ups

10 thrusters (35/45 lb)

Post WOD Skill

Bar Muscle-ups (EMOM 7:
1-5 bar muscle-ups)

— SX: Box bar muscle ups

Cool Down

Stretch (Checkmark)

Accumulate:

1:00 groiner stretch/side

1:00 banded shoulder stretch/side