CrossFit – Mon, Oct 10

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6:

50-ft bear crawl (25-ft down and back)

50-ft walking lunges

50-ft broad jumps

WOD

MetCon (AMRAP – Reps)

For reps:

Tabata burpees

Tabata hollow rocks

Tabata kettlebell swings (35/53 lbs)

Tabata burpees

– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.

INTERMEDIATE

For reps:

Tabata burpees

Tabata hollow rocks

Tabata kettlebell swings (26/35 lbs)

Tabata burpees

BEGINNER

For reps:

Tabata burpees

Tabata hollow rocks

Tabata kettlebell swings (18/26 lbs)

Tabata burpees

Skill Work

Turkish Get Up ( On 10 Min Clock: Accumulate for load :
10 KB Turkish get-ups/arm)

-Complete 2 Turkish get-ups per minute.

Cool Down

Stretch (Checkmark)

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side