CrossFit – Mon, Dec 4

Westshore CrossFit – CrossFit

Warm-Up

3 Sets: (No Measure)

:30 Samson lunges

:30 bent-over rows (empty bar)

:30 air squats

:30 shoulder presses (empty bar)

:30 scap pull-ups
— Rest :10 between movements

Mini Round

1 round:

3 thrusters

3 chest-to-bar pull-ups

– Use workout load.

WOD

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

AMRAP 7:

3-6-9-12… etc.

Thrusters (65/100 lb)

Chest-to-bar pull-ups
AMRAP 7:

3-6-9-12… etc.

Thrusters (55/75 lb)

Kipping pull-ups

Post WOD Skill

3 sets:

5-15 GHD sit-ups or weighted sit-ups (14/20lb)

– Rest 1:00-2:00 between sets.

Cool Down

1 set:

2:00 foam roll quads

1:00 reach-roll-lift