CrossFit – Mon, Aug 29

Westshore CrossFit – CrossFit

Warm-Up

On 9 Min Clock: (1 Set Each)

10 alternating spiderman stretch

30 mountain climbers

10 alternating step-ups

:45 row (slow)

10 sit-ups

10 box step-overs (AFAP)

:45 row (fast)

Skill Work

EMOM 12:

Min. 1 | 10 false grip ring rows

Min. 2 | 10 rings dips

Min. 3 | 5-8 Low ring muscle-up transitions

Mini Round

2 sets:

:20 calorie row

:20 sit-up

:20 DB box step-over

– Rest :20

WOD

Metcon (4 Rounds for reps)

4 rounds for reps:

1:00 calorie row

1:00 sit-ups

1:00 DB box step-over (20″) (35/50 lb)

INTERMEDIATE

4 rounds for reps:

1:00 calorie row

1:00 sit-ups

1:00 DB box step-over (20″) (20/35 lb)

BEGINNER

4 rounds for reps:

1:00 calorie row

1:00 sit-ups

1:00 box step-over (20″)

Cool Down

Stretch (Checkmark)

Accumulate:

1:00 couch stretch/leg

1:00 foam roll upper back