8
Sep
CrossFit – Fri, Sep 9
Westshore CrossFit – CrossFit
Warm-Up
4 Rounds:
:30 (50-ft) shuttle runs
:10 rest
:30 alternating shoulder taps / tuck ups / v-ups
:10 rest
:30 supinated / mixed / pronated grip hang from bar
:10 rest
Skill Work
Rope Climb
EMOM 7:
1-2 rope climbs
Practice Round:
1 set:
:10 L-sit
:10 plank hold
:10 chin-over-bar hold
WOD
Metcon (Time)
5 rounds for time:
:30 L-sit hold
:30 plank hold
:30 chin-over-bar hold
:30 plank hold
INTERMEDIATE
5 rounds for time:
:20 L-sit hold
:30 plank hold
:20 chin-over-bar hold
:30 plank hold
BEGINNER
5 rounds for time:
:20 tuck hold
:20 plank hold
:20 banded chin-over-bar hold
:20 plank hold
Cool Down
Stretch (Checkmark)
1 set:
1:00 lacrosse ball or foam roller abdominal mash/side
:30 samson stretch/side