21
Jan
22.01.22
Westshore CrossFit – CrossFit
Warm-up
On a 7:00 clock
10 scorpions
10 hip crossovers
10 hand release knee push-ups
10 kip swings
Then
With Empty Barbell:
2 sets (5 Minutes)
10 good mornings
10 bent-over rows
10 high pulls
10 shoulder presses
10 overhead lunges
Metcon
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
INTERMEDIATE : (135/95 lb)
BEGINNER: (75/55 lb)
Skill Work
Metcon (Time)
Post-workout:
For time:
5-10-15-20-25-20-15-10-5
double-unders
sit-ups