16
Jan
CrossFit – Tue, Jan 17
Westshore CrossFit – CrossFit
Warm-up
AMRAP 7:
:30 jumping jacks
10 single-DB shoulder presses
50-ft single-arm DB overhead carry/arm
10 alternating single-DB renegade row
– 1 push-up + 1 row = 1 rep.
Strength
7 sets for Load: Every 3:30
5 strict weighted pull-ups
5 strict weighted ring dips
— Complete the dips immediately after the pull-ups.
Options for weighted gymnastics:
Weight belt around the waist.
Dumbbell held between the legs or ankles.
Weight vest.
Weighted Pull-ups
Weighted Dips
Accessory
400 M DB Farmer’s Carry (Weight)
For time and load:
400-m DB farmer’s carry
Load recommendations:
SX: 35/40 lb.
RX: 50/65 lb.
Cool Down
Stretch (Checkmark)
2 sets:
:20 doorway pec stretch/side
20 banded pull-aparts