CrossFit – Mon, Sep 19
Westshore CrossFit – CrossFit
Warm Up
2 sets:
:20 of work/:10 of rest:
Left-leg single-leg toe touches
Right-leg single-leg toe touches
Ring rows
push-ups
Strict knee raises
1 set:
3-5 each
mixed grip/ side
narrow grip strict pull-ups
pull-ups
Mini Round
1 set: (2 Min)
7 deadlifts
1 rope climb
WOD
MetCon (AMRAP – Rounds and Reps)
AMRAP 12:
2 rope climbs
10 deadlifts (125/185 lb)
4 rope climbs
10 deadlifts
6 rope climbs
10 deadlifts
– Continue adding 2 reps to the rope climb until time expires.
INTERMEDIATE
AMRAP 12:
1 rope climb
10 deadlifts (125/185 lb)
2 rope climbs
10 deadlifts
3 rope climbs
10 deadlifts
– Continue adding 1 rep to the rope climb until time expires.
BEGINNER
AMRAP 12:
2 rope pull-to-stands
10 deadlifts (75/115 lb)
4 rope pull-to-stands
10 deadlifts
6 rope pull-to-stands
10 deadlifts
– Continue adding 2 reps to the rope pull-to-stands until time expires.
Post WOD Strength
Deadlift (On a 10:00 clock:
Build to a heavy 2-rep deadlift)
-Take no more than 5 sets.
Cool Down
Stretch (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm