CrossFit – Fri, Feb 23

22
Feb

CrossFit – Fri, Feb 23

Westshore CrossFit – CrossFit

Warm-Up (No Measure)

AMRAP 8 with a partner:

Max-calorie/rep row, bike, or jump rope

– Non-working partner holds an elbow plank.
– Non-working partner holds a low plank.

Mini Round: (No Measure)

2 rounds:

6 alternating dumbbell hang power cleans

4 lateral burpees over the dumbbell

– Rest 1:00 between rounds.
– Each round should be less than 1 minute.

WOD

240223 (Time)

For time:

4-8-12-16-20-24

Alternating DB hang power cleans (35/50 lb)

2-4-6-8-10-12

Burpees over the DB

SX:

For time:

4-8-12-16-20-24

Alternating DB hang power cleans (25/35 lb) (15/20 lb)

2-4-6-8-10-12

Burpees over the DB

Post WOD Skill

Handstand Walk

On a 10:00 clock:

Handstand walk practice

– RX: 5-25 ft consecutively.

– SX: Handstand, pike, or plank shoulder taps.

Cool Down (No Measure)

Accumulate:

1:00 forearm stretch

:30 calf stretch/side