CrossFit – Fri, Jan 6
Announcements
The next Monthly Challenge is here !
Max Distance (meters) Medball Carry (14/20)
Winner gets a prize and bragging rights !
Signup on the whiteboard in the office.
Westshore CrossFit – CrossFit
Warm-up
Warm-Up (No Measure)
On 10 Min Clock: (1 set each)
2:00 bike, row, jump or run
20 in-place walking lunges
10 alternating plank + reach throughs
10 dive bomber push-ups
20 in-place overhead walking lunges (empty barbell)
10 up-downs
10 bent-over rows (empty barbell)
10 bar-facing burpees
WOD Prep
WOD Prep (No Measure)
2 sets:
5 bar-facing burpees
5 overhead squats
– Rest at least 1:00 between sets.
BenchMark WOD
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
SX:
AMRAP 10:
60 bar-facing burpees
30 overhead squats (65/95 lb) (45/35)
10 low ring transitions /jumping C2B pull-ups
Cool Down
Stretch (Checkmark)
2 sets:
1:00 foam roll lower back
:30 cat-cow
:30 standing pike stretch