220214

13
Feb

220214

Westshore CrossFit – CrossFit

Warm-up

1 Set Each (10 Min)

20 jumping jacks

10 Spiderman stretches

10 push-up to down dogs

10 alternating single-leg V-ups

20 skier jacks

10 tempo air squats (:03 down)

10 kip swings (on pull-up bar)

10 V-ups

20 jumping jacks

5 single-arm overhead squat (no weight)/arm

5 kip swings (biggest swing possible)

5 hanging knee raises

20 skier jacks

5 right-arm DB overhead squats (light DB)

5 knees-to-chest or knees-to-armpits

5 left-arm DB overhead squats

5 toes-to-bars

Skill Work

Prep & Work Muscle up / T2B (8 Min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 right-arm DB overhead squats (35/50 lb)

5 bar muscle-ups

10 left-arm DB overhead squats

15 toes-to-bars

INTERMEDIATE

AMRAP 12:

10 right-arm DB overhead squats (20/35 lb)

5 box muscle ups / pull-ups

10 left-arm DB overhead squats

15 hanging straight leg raises

BEGINNER

AMRAP 12:

10 right-arm DB overhead squats (10/20 lb)

5 banded pull-ups

10 left-arm DB overhead squats

15 hanging knee raises

Cool Down

If Time Allows:

Accumulate

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift