CrossFit – Fri, Nov 18

17
Nov

CrossFit – Fri, Nov 18

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock:

ā€“ Rest ~ :10 between sets.

2 sets (Each)

:20 single-unders

:20 hollow rocks

:20 squat hold

:20 single-single-double

:20 kipping leg raises

:20 air squats

:20 double-unders

:20 knees-to-chest

:20 goblet squats

Prove It

AMRAP 1:30

4 DB thrusters

6 toes-to-bars

24 double-unders

WOD

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells
INTERMEDIATE

AMRAP 20:

4 DB thrusters (20/35 lb)

6 knees-to-armpits

:30 double-unders

ā€“ Use two DBs.

BEGINNER

AMRAP 20:

4 DB thrusters (15/20Ā lb)

6 hanging knee raises

24 single-unders

ā€“ Use two DBs.

Cool Down

Stretch (Checkmark)

2 sets:

1:00 foam roll lower back

1:00 foam roll quads