CrossFit – Mon, Dec 5

4
Dec

CrossFit – Mon, Dec 5

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock: (1 set each)

.25 KM bike

10 single-leg DB deadlifts/leg (focus on keeping the chest up)

10 sit-ups

.25 KM bike

10 DB deadlift + shrug (focus on the setup)

10 v-ups

.25 KM bike

10 DB power cleans (focus on hip extension)

WOD Prep

2-3 sets:

3 toes-to-bar or scaling option

3 DB power cleans

WOD

MetCon (AMRAP – Rounds and Reps)

AMRAP 20:

15 toes-to-bars

10 DB power cleans (35/50 lb)

.8 / 1KM bike
Sx

AMRAP 20:

15 knees-to-armpits

10 DB power cleans (20/35) (15/25)

.6 / .8KM bike

Post WOD Skill

Tabata Bike Cals (Calories)

8 sets: For Total Cals
:20 calorie bike
:10 rest
– All out sprint on the bike !

Cool Down

Stretch (Checkmark)

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)