CrossFit – Fri, Oct 6

Westshore CrossFit – CrossFit

Warm-Up

Rowling (No Measure)

Rowling WarmUp:

On a 5:00 Clock

Teams who complete the most 119m intervals win.

Partner A: Rows to 119m. For every meter Partner A rows under or over 119m, they must perform 2x that many reps of a penalty movement.

Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 119m row.

Mini Round

1 rope climb

4 ring dips

5-calorie row

– Use workout movement variations

WOD

231006 (Calories)

5 sets:

On a 3:00 clock:

1 legless rope climb

10 ring dips

Max cal row in remaining time

– Rest 2:00 between sets.
SX :

5 sets:

On a 3:00 clock:

1 rope climb

6 ring dips

Max cal row in remaining time

– Rest 2:00 between sets.

Post WOD Skill

Turkish Get Up (Accumulate : 30 Turkish Get-ups )

RX : 30 reps building in load every 10 reps

SX : 10 reps at a light or no load then 20 reps at a moderate load

Cool Down

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift