CrossFit – Fri, Jan 20

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock: (1 Set Each)

1:00 row (workout pace)

10 burpee-over-rower

10 jumping pull-ups or ring rows

WOD Prep

Prep (No Measure)

3 sets:

:30 calorie row

3 chest-to-bar pull-ups

– Rest 1:00 between sets.

WOD

MetCon (Time)

For time:

21-15-9-15-21:

Calorie row

Chest-to-bar pull-ups
SX:

For time:

21-15-9-15-21:

Calorie row

Jumping Pull-ups

Cool Down

Stretch (Checkmark)

Accumulate:

2:00 banded shoulder stretch/side