9
Oct
CrossFit – Mon, Oct 10
Westshore CrossFit – CrossFit
Warm-up
AMRAP 6:
50-ft bear crawl (25-ft down and back)
50-ft walking lunges
50-ft broad jumps
WOD
MetCon (AMRAP – Reps)
For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings (35/53 lbs)
Tabata burpees
– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.
INTERMEDIATE
For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings (26/35 lbs)
Tabata burpees
BEGINNER
For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings (18/26 lbs)
Tabata burpees
Skill Work
Turkish Get Up ( On 10 Min Clock: Accumulate for load :
10 KB Turkish get-ups/arm)
-Complete 2 Turkish get-ups per minute.
Cool Down
Stretch (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side