CrossFit – Fri, Sep 9

Westshore CrossFit – CrossFit

Warm-Up

4 Rounds:

:30 (50-ft) shuttle runs

:10 rest

:30 alternating shoulder taps / tuck ups / v-ups

:10 rest

:30 supinated / mixed / pronated grip hang from bar

:10 rest

Skill Work

Rope Climb

EMOM 7:

1-2 rope climbs

Practice Round:

1 set:

:10  L-sit

:10 plank hold

:10 chin-over-bar hold

WOD

Metcon (Time)

5 rounds for time:

:30 L-sit hold

:30 plank hold

:30 chin-over-bar hold

:30 plank hold

INTERMEDIATE

5 rounds for time:

:20 L-sit hold

:30 plank hold

:20 chin-over-bar hold

:30 plank hold

BEGINNER

5 rounds for time:

:20 tuck hold

:20 plank hold

:20 banded chin-over-bar hold

:20 plank hold

Cool Down

Stretch (Checkmark)

1 set:

1:00 lacrosse ball or foam roller abdominal mash/side

:30 samson stretch/side