CrossFit – Wed, Jul 12

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock: (No Measure)

2 sets:

:30 jumping jacks ( slow // fast)

:30 alternating back-step lunges

:30 ring rows (moderate difficulty)

:30 ring rows (hard difficulty)

:30 air squats // single leg squats
Rest ~ :10 between movements

WOD

230712 (AMRAP – Rounds and Reps)

AMRAP 5:

10 alternating single-leg squats

30 double-unders

15 pull-ups

AMRAP 5:

10 alternating single-leg squats

30 double-unders

12 chest-to-bar pull-ups

AMRAP 5:

10 alternating single-leg squats

30 double-unders

9 bar muscle-ups

– Rest 1:00 between AMRAPs.
SX:

AMRAP 5:

6 alternating single-leg squats

:30 double-unders

15 ring rows

AMRAP 5:

6 alternating single-leg squats

:30 double-unders

12 banded pull-ups

AMRAP 5:

6 alternating single-leg squats

:30 double-unders

9 pull-ups

– Rest 1:00 between AMRAPs.

Cool Down

1 set:

:30 calf stretch/leg

:30 scorpion stretch/arm

:30-1:00 banded lat stretch/arm