CrossFit – Tue, May 2

Announcements

Monthly Focus:

Throughout the month, we will see a focus on developing our cardiovascular endurance through a variety of longer WODs to get us ready for MURPHas well as some Pre and Post WOD skill specifically focused on getting us ready to Memorial Day!

Westshore CrossFit – CrossFit

Warm-up

AMRAP 7: (No Measure)

:20 jumping jacks

5 inchworms

10 Samson stretch lunges

10 alternating cossack squats

10 ring rows

– Walk the feet forward to increase the difficulty of the row each set.
Then Squat Therapy

BenchMark WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
SX:

20-Minute AMRAP of:

5 Jumping Pull-ups

10 Push-ups

15 Squats

— Wear a vest if you want to MURPH Prep.

Cool Down

1 set:

1:00 couch stretch/leg

1:00 banded lat stretch/arm