17
Nov
CrossFit – Fri, Nov 18
Westshore CrossFit – CrossFit
Warm-up
On 10 Min Clock:
– 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
– Use two DBs.
BEGINNER
AMRAP 20:
4 DB thrusters (15/20 lb)
6 hanging knee raises
24 single-unders
– Use two DBs.
Cool Down
Stretch (Checkmark)
2 sets:
1:00 foam roll lower back
1:00 foam roll quads