CrossFit – Fri, Dec 29

28
Dec

CrossFit – Fri, Dec 29

Westshore CrossFit – CrossFit

Warm-up

AMRAP 7: (No Measure)

:30 single-under

5 forward step lunges/leg

:15 single-leg single-underside

5 Samson stretch lunges/leg

:30 backwards single-unders

5 lateral lunges/leg

:30 single-single-double

5 consecutive jumping lunges/leg

Pre WOD Skill

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
1 set for max reps:

Max unbroken double-unders

or

2:00 max double-unders

Build Up

3 front-rack reverse lunges/leg (building)

– Rest ~1:00 between sets.

Weightlifting

Front Rack Lunge (7 sets for load: every 3:00
6 alternating front-rack reverse lunges)

— 3 on each leg.

— Start your first working set at a relatively light weight.

Cool Down

2 sets:

:30 frog stretch

:30 couch stretch/leg