CrossFit – Mon, Aug 15

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock:

2 sets:

30 plate jumps

10 alternating spiderman stretches

20 lateral plate jumps

10 plate squats

BuildUp

3 sets: ( 5Min)

5 front squats

– Rest 1:00-1:30 between sets.

Mini Round

2 sets: (3 Min)

5/6-calorie row

4 front squats (workout weight)

WOD

Metcon (Time)

For time:

12-9-6-9-12:

Front squats (105/155 lb)

24-18-12-18-24:

Calorie row

– 17-13-8-13-17 calories for women

INTERMEDIATE

For time:

12-9-6-9-12:

Front squats (75/115 lb)

21-15-9-15-21:

Calorie row

– 15-10-7-10-15 calories for women

BEGINNER

For time:

12-9-6-9-12:

Front squats (55/75 lb)

12-9-6-9-12:

Calorie row

Weightlifting

Front Squat (EMOM 6: 3 front squats – From floor or rack)

Cool Down

1 set:

1:00 foam roll quads

1:00 couch stretch/side