CrossFit – Wed, Apr 12

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock: (No Measure)

2:00 run, row,or bike

2 Rounds:

:30 PVC pass throughs

:30 air squats

:30 PVC side bends

:30 step-back lunges

:30 PVC good mornings

:30 single-leg squat to parallel

Pre-WOD Strength

DB Squat Snatch (Every 2:00 x 5 sets:
6 alternating DB squat snatches)

WOD

MetCon (Time)

5 rounds for time:

20 alternating single-leg squats

20 alternating DB snatches (35/50 lb)
SX:

5 rounds for time:

10 alternating single-leg squats

20 alternating DB snatches (20/35lb)

Cool Down

2 sets:

1:00 foam roll quads

1:00 IT band foam roll/side

1:00 foam roll lower back