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)