CrossFit – Mon, Sep 26

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock: (1 set each)

– Pause in the bottom of all squats.

:30 mountain climbers

10 PVC pass throughs

5 dive bomber push-ups

:30 Samson stretch/side

10 PVC overhead squats

Skill Work

Pistols (Pre-workout:4 sets:
:40 alternating single-leg squats
– Rest :20)

-Get 6-12 reps done in :40.

Advanced: :20 of consecutive single-leg squats/side.

RX/ Intermediate: alternating single-leg squats.

Beginner: single-leg squat to a high target. Lower the target to increase difficulty.

WOD

MetCon (Time)

For time:

50 air squats

27 ring dips

50 air squats

21 ring dips

50 air squats

15 ring dips

50 air squats

9 ring dips

INTERMEDIATE

For time:

50 air squats

21 ring dips

50 air squats

15 ring dips

50 air squats

9 ring dips

50 air squats

3 ring dips

BEGINNER

For time:

30 air squats

15 jumping ring dips

30 air squats

12 jumping ring dips

30 air squats

9 jumping ring dips

30 air squats

6 jumping ring dips

Cool Down

Stretching (Checkmark)

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side