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