CrossFit – Fri, Dec 29

28
Dec

CrossFit – Fri, Dec 29

Westshore CrossFit – CrossFit

Warm-up

Rowling (No Measure)

Rowling WarmUp:

On a 8:00 Clock Teams who complete the most 115m intervals win. Partner A: Rows to 115m. For every meter Partner A rows under or over 115m, they must perform 2x that many reps of a penalty movement. Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 115m row.

Pre WOD Skill

Ring Muscle Up (No Measure)

Every 2:00 x 4 sets:

1-5 ring muscle-ups

– On the fourth set, perform AMRAP until failure.

SX: low ring muscle-up transitions

WOD

231229 (Calories)

EMOM 5:

:35 max-calorie row

EMOM 5:

:40 max-calorie row

EMOM 5:

:45 max-calorie row

EMOM 5:

:50 max-calorie row

Cool Down

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)