CrossFit – Tue, Mar 21

Westshore CrossFit – CrossFit

Warm-up

AMRAP 11: (No Measure)

10 reps or :30 of each movement:

Samson stretch lunge

PVC overhead squat (weight in heels)

Strict sit-ups (minimal arm movement)

PVC Good mornings (neutral spine)

Strict pull-ups (full ROM)

Strict ring dips (full ROM)

WOD Prep

2 rounds:

150-m row, (holding 1:45-2:30/500-m pace)

Rest 1:00

BenchMark WOD

2k Row (Time)

Max Effort 2k Row

Post WOD Skill

Ring Dips (3 sets:
Max unbroken strict ring-dips
1:00 plank hold)

SX:

Foot Assisted / Banded ring dips

Cool Down

Stretch (No Measure)

Accumulate:

2 sets:

:30 Samson stretch/side

:30 Elevated pigeon stretch/side