Crossover Community WOD

4
Feb

Crossover Community WOD

Westshore CrossFit – CrossFit

Warm-up

On a 8 Minute Clock :

10 scorpions

10 banded pull aparts

10 air squats

10 PVC pass-throughs

10 PVC around the worlds

10 PVC overhead lunges

5 elbow instep to hamstring stretch/leg

Metcon

Cindy (AMRAP – Rounds and Reps)

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

20-Minute AMRAP of:

5 Banded / Jumping Pull-ups

10 Push-ups

15 Squats

BEGINNER:

20-Minute AMRAP of:

5 Ring Rows

10 Box/Bench Push-Ups

15 Squats