CrossFit – Fri, Dec 22

21
Dec

CrossFit – Fri, Dec 22

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6: (No Measure)

10 PVC pass-throughs

5 med-ball ground-to-overheads

5 med-ball thrusters (reach for the lockout)

5 false-grip ring rows

5 low-ring muscle-up transitions

Prove It

2 sets:

5 pulls on the rower

5 toes-to-bars (or scaled variation)

3 cleans (singles)

1-3 muscle-ups (or scaled variation)

WOD

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
SX :

14 minutes of:

60-calorie row

50 hanging knee raises

40 wall-ball shots (10/14 lb) (9/10 ft)

30 cleans (65/95 lb)

20 chin-over-bar pull-ups

Cool Down

2 sets:

:30 couch stretch/side

:30 doorway pec stretch/side