CrossFit – Mon, Sep 12

Westshore CrossFit – CrossFit

Warm Up

4 sets :

:20 bike

– Rest :10

:20 good mornings (empty barbell or training bar)

– Rest :10

Workout Prep

3 sets:

6 hang power cleans

6 lateral burpees over the barbell

6 alternating front-rack lunges

WOD

MetCon (5 Rounds for time)

Every 5:00 x 5 rounds:

12/15 calorie bike

12 hang power cleans (95/135 lb)

15 lateral burpees over the barbell

12 alternating front-rack lunges (95/135 lb)

INTERMEDIATE

Every 5:00 x 5 rounds:

12/15 calorie bike

12 hang power cleans (65/95 lb)

15 lateral burpees over the barbell

12 alternating front-rack lunges

BEGINNER

Every 5:00 x 5 rounds:

7/10 calorie bike

12 hang power cleans (55/75 lb)

10 lateral burpees over the barbell

12 alternating front-rack lunges

Cool Down

Stretch (Checkmark)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves