CrossFit – Mon, Jan 29

28
Jan

CrossFit – Mon, Jan 29

Westshore CrossFit – CrossFit

Warm-up

On a 12 Min Clock: (No Measure)

200 M Run

2 rounds:

25-ft down and back:

2 shuttle-runs, slow

Bear crawl (down)

Inch-worms (back)

Crab walk (down)

Burpee broad jump (back)

Spiderman twists

Walking lunges (back)

Mini Round: (No Measure)

1 round:

1 muscle-up (or workout variation)

2 shuttle runs

WOD

240129 (AMRAP – Reps)

EMOM 12:

Odd min | 3 ring muscle-ups

Even min | max shuttle runs

– 1 shuttle = 25 ft down + 25 ft back

SX:

EMOM 12:

Odd min | 6 low ring muscle-up transitions

Even min | max shuttle runs

– 1 shuttle = 25 ft down + 25 ft back

Post WOD Skill

400 M Farmer’s Carry (Weight)

For time and load:
400-m farmer’s carry

Cool Down (No Measure)

1 set:

200-meter cooldown walk

1:00 double-forearm stretch