CrossFit – Fri, Nov 4

Westshore CrossFit – CrossFit

Warm-up

On 6 Min Clock :

2 sets:

20 jumping jacks

20 shoulder taps

20 mountain climbers

10 PVC good mornings

10 PVC pass thrus

10 PVC overhead lunges

Mini Round

7/10 calorie row

5 lateral burpees over the rower

5 chest-to-bar pull-ups

WOD

MetCon (5 Rounds for reps)

5 x 2:00 rounds for reps:

14/20-cal row

10 lateral burpee over the rower

Max-rep chest-to-bar pull-ups

– Rest 1:00 between rounds.

INTERMEDIATE

5 x 2:00 rounds for reps:

10/15-cal row

10 lateral burpee over the rower

Max-rep pull-ups

– Rest 1:00 between rounds.

BEGINNER

5 x 2:00 rounds for reps:

7/10-cal row

10 lateral burpee over the rower

Max-rep jumping pull-ups

– Rest 1:00 between rounds.

Skill Work

Accessory (Checkmark)

3 sets:

10 staggered stance good mornings/leg (empty barbell)

10 alternating Cossack squats

Cool Down

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift