15
Aug
CrossFit – Tue, Aug 16
Westshore CrossFit – CrossFit
Warm-up
On 9 Min Clock: (1 set each)
100-m run
10 supinated grip scap shrugs
10 small kip swings
15 air squats
200-m run
10 supinated grip scap shrugs
10 supinated grip knee raises
15 air squats
200-m run
10 supinated grip scap shrugs
10 supinated grip knee-to-elbow
15 air squats
Skill Work
Rope Climb (On a 10:00 clock: Rope climb practice)
Movement Prep
2 sets:
100-m run
3 burpee + push-ups
WOD
Metcon (AMRAP – Reps)
5 rounds for reps:
400-m run
1:00 max burpee + push-up
INTERMEDIATE: Same as Rx’d
BEGINNER:
5 rounds for reps:
200-m run
1:00 max burpee + push-up / from the knees
Cool Down
Stretch (Checkmark)
2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side