CrossFit – Mon, Feb 5

4
Feb

CrossFit – Mon, Feb 5

Westshore CrossFit – CrossFit

Warm-up

On a 8 Min Clock: (No Measure)

:30 single-unders

5 burpees (slow)

10 hollow rocks

10 ring rows

:30 single-single-double

5 burpees (faster)

10 tuck-ups

5-10 kip swings from the bar

AMRAP Remaining Time:

:30 double-unders

5 burpees (fastest)

10 V-ups

1-5 strict pull-ups

Pre WOD Skill

Weighted Pull-ups (3 sets:
8 weighted pull-ups
– Rest 3:00 between sets.)

WOD

240205 (AMRAP – Reps)

For reps:

4 x AMRAP 3:

75 double-unders

25 burpees

Max-rep toes-to-bars

– Rest 1:00 between AMRAPs.

SX:

For reps:

4 x AMRAP 3:

40 double-unders / 1:30 dub attempts

20 burpees

Max-rep toes-to-bars

– Rest 1:00 between AMRAPs.

Cool Down (No Measure)

1 set:

1:00 lat foam roll/side

1:00 calf foam roll/side