CrossFit – Wed, Apr 5

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6: (No Measure)

Row 300 meters

-Increase pace with each 100 meters.

:30 PVC overhead lunges

:30 scap pull-ups

:30 plate squats

:30 kip swings

:30 PVC overhead squats

:30 jump and controlled lower pull-ups

Pre WOD Lifting

Overhead Squat (EMOM 6:
3 overhead squats
-From the floor with a power snatch.
-Build to a heavy triple.)

Mini Round

100m row

3 pull-ups

2 overhead squats (at workout weight)

WOD

MetCon (AMRAP – Rounds and Reps)

AMRAP 12:

400/500 m row

15 pull-ups

10 overhead squats (75/115 lb)
SX:

AMRAP 12:

400/500 m row

10 jumping / banded pull-ups

10 overhead squats (55/75 lb)

Cool Down

Crossover Symmetry (Checkmark)

Pick either the upper or lower setting for the bands. Complete 2-3 sets of either at 10 reps. Follow progressions on screen.