CrossFit – Mon, Jan 22

21
Jan

CrossFit – Mon, Jan 22

Westshore CrossFit – CrossFit

Warm-up

On a 12 min Clock: (No Measure)

3 rounds of 10-15 reps of:

Samson Stretch (15-30 seconds)

Overhead Squat with PVC

Sit-ups

Superman

Pull-ups

Dips

Mini Round: (No Measure)

1 set:

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

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