CrossFit – Tue, May 16

Westshore CrossFit – CrossFit

Warm-up

On 11 Min Clock: (No Measure)

400-m run

directly into:

10 jumping jacks

10 alternating spiderman + reaches

10 push-ups to downward dog

10 burpees (slow)

10 alternating Samson lunges

10 reverse lunges

10 jumping jacks

10 alternating scorpion stretches

10 air squats

10 burpees (fast)

Pre WOD Skill

Turkish Get Up (On 12 Min Clock:
Accumulate:
30 KB Turkish get-ups
— For quality.)

— Choose a moderately light weight that enables you to complete 2-3 TGU per minute.

WOD

230516 (Time)

For time:

20-18-16-14-12-10-8-6-4-2:

Alternating single-leg squats

1-2-3-4-5-6-7-8-9-10:

Strict ring dips

– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
SX:

For time:

20-18-16-14-12-10-8-6-4-2:

Alternating single-leg squat scale

1-2-3-4-5-6-7-8-9-10:

Jump and controlled lower ring dips

Cool Down

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side