CrossFit – Mon, Nov 6

Westshore CrossFit – CrossFit

Warm-Up

On 8 Min Clock: (1 set each) (No Measure)

5 inchworm + push-ups

5 up-downs

5 burpees

10 air squats (heels down)

:30 single-unders

10 lateral leg swings/leg

3 bar-facing burpees, slow

3 bar-facing burpees, fast

10 air squats (knees out)

:30 single-unders

:15 Samson stretch/leg

4 bar-facing burpees, slow

4 bar-facing burpees, fast

10 air squats (depth below parallel)

:30 single-unders

Mini Round

1 set:

8 bar-facing burpees

8 front squats

40 single-unders

Mini Round

1 set:

8 bar-facing burpees

8 front squats

40 single-unders

WOD

231106 (Time)

4 rounds for time:

15 bar-facing burpees

15 front squats (85/115 lb)

75 single-unders
SX:

4 rounds for time:

10 bar-facing burpees

15 front squats (65/95 lb or lighter)

50 single-unders

Post WOD Skill

EMOM 5:

5 strict ring dips

– Hold the bottom and top for :01 each.

SX: banded ring dips or reduced volume.

Cool Down

1 set:

2:00 foam roll quads

1:00 foam roll calves