CrossFit – Mon, Oct 17

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock:

200M DB farmers carry

20 BW step-overs

20 hollow rocks

100M DB front rack carry

15 BW step-overs

15 hollow rocks

100M DB overhead carry

10 BW step-overs

10 hollow rocks

Skill Work

Ring Skill (Checkmark)

EMOM 12:

Min. 1 | :20 ring dip hold (top)

Min. 2 | :20 ring dip hold (bottom)

Min. 3 | 5 low ring transitions

WOD

MetCon (Time)

For time:

21-15-9:

Front squats (125/185 lb)

DB box step-overs (25/35 lb) (20 in)

INTERMEDIATE

For time:

21-15-9:

Front squats (95/135 lb)

DB box step-overs (15/25 lb) (20 in)

BEGINNER

For time:

15-12-9:

Front squats (55/75 lb)

Box step-ups (20 in)

Cool Down

Stretching (Checkmark)

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg