CrossFit – Mon, Jan 22

21
Jan

CrossFit – Mon, Jan 22

Westshore CrossFit – CrossFit

Warm-up

On a 12 Min Clock:

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Mini Round

1 round:

3 burpees to a target

4 alternating single-leg squats

– Use workout options.

WOD

240122 (AMRAP – Rounds and Reps)

AMRAP 9:

9 burpees to a target (12 in)

10 alternating single-leg squats

SX:

AMRAP 9:

9 burpees to a target (6 in)

10 alternating single-leg squats to a target

Post WOD Skill

Broad Jump (Distance)

5 Attempts:

Max-distance broad jumps

Cool Down

1 set:

1:00 pigeon pose/leg

1:00 calf stretch/leg