CrossFit – Mon, Aug 14

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 5: (No Measure)

10 mountain climbers

10 air squats

5 push-ups to down dog

Mini Round

2 sets:

5 thrusters (workout weight)

1 rope climb or scaling option

– Rest 1:00 between sets.

BenchMark WOD

2016 Regionals : Event 7 (Time)

For time:

21 thrusters (65/95 lb)

3 rope climbs

15 thrusters

2 rope climbs

9 thrusters

1 rope climb

SX:

For time:

21 thrusters (55/75 lb)

1 rope climb

15 thrusters

1 rope climb

9 thrusters

1 rope climb

Post WOD Skill

Accumulate:

2:00 L-sit hold

– Scale to complete in sets of :15 or more.

Cool Down

2 sets:

:30 Cossack squat stretch/leg

:30 double-forearm stretch