CrossFit – Fri, Jan 6

5
Jan

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