20
Dec
21.12.21
Westshore CrossFit – CrossFit
Warm-up
On 8 Min Clock:
:30 mountain climbers
10 good mornings
5 elbow instep / side
10 sumo-stance air squat
:30 mountain climbers
10 good mornings
6 Quad Pulls (5 Sec Hold)
10 narrow-stance air squats
Weightlifting
Deadlift (5 Sets for Load: 3 Deadlifts (6-7RPE) )
Every 2 Minutes
Build to a heavy set for the day, but avoid reaching failure.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
15 wall balls (20/14 lb) (10/9 ft)
1 rope climb (15 ft)
INTERMEDIATE:
AMRAP 10:
15 wall balls (14/10 lb) (10 ft/9 ft)
1 rope climb (1/2 Way) or 3 Sit to Stand
BEGINNER
AMRAP 10:
15 wall balls (10/8 lb) (10 ft/9 ft)
3 strict chin-ups
At Home Programming
AMRAP 10:
15 weighted squats
10 weighted bent-over rows