CrossFit – Mon, Sep 19

18
Sep

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