CrossFit – Wed, Apr 3

2
Apr

CrossFit – Wed, Apr 3

Westshore CrossFit – CrossFit

Warm-Up (No Measure)

On a 10 Min Clock:

3 sets:

10 arm circles forward

10 arm circles backward

5 left-arm kettlebell presses

50-ft single-arm overhead kettlebell carry

5 right-arm kettlebell presses

50-ft single-arm overhead kettlebell carry

5 push-ups

1 wall walk

Mini Round (No Measure)

1 set:

2 box jumps

2 handstand push-ups

4 box jumps

4 handstand push-ups

WOD

240403 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (20/24 in)

Handstand push-ups

SX:

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (20in)

1-2-3-4… etc.

Handstand push-up negatives // box pike push-ups

Post WOD Skill

For quality & completion:

50 KB shoulder presses

– Use the same load for all 50 reps.

Cool Down (No Measure)

1 set:

1:00 banded shoulder stretch/arm

1:00 banded behind the back should opener