CrossFit – Mon, Oct 16

Westshore CrossFit – CrossFit

Warm-Up

On 7 Min Clock: (No Measure)

:45 row (slow)

:45 plank shoulder taps

– Maintain an upright torso during the row.

:45 row (moderate)

:45 straight-leg sit-ups

– Increase the strength of each stroke with a faster pull during the row.

:45 row (fast)

:45 butterfly sit-ups

– Return faster AND pull stronger during the row.
-rest :15 between movements

Pre WOD Skill

Pull-ups (Every 2:00 for 4 sets:
1-5 strict chest-to-bar pull-ups)

—On the 4th set, perform as many unbroken reps as possible.

WOD Pull-up Test

1 set:

10 unbroken kipping pull-ups

10 unbroken reps = all 50 pull-ups in the workout

5-9 reps = 35 pull-ups in the workout

3-5 reps = 25 pull-ups in the workout

WOD

231016 (AMRAP – Rounds and Reps)

AMRAP 20:

100-calorie row

75 sit-ups

50 pull-ups
SX :

AMRAP 20:

100-calorie row

75 sit-ups

35//25 pull-ups

Cool Down

1 set:

1:00 banded lat stretch/arm

1:00 double-forearm stretch