CrossFit – Sat, Aug 20

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 8:

P1: Calorie bike or row

P2: 6 ring row + 6 hand-release push-ups + 12 hollow rocks

– While one partner bikes, the other performs the 3 movements. Once that partner finishes all 3 movements, they switch.

WOD

Metcon (3 Rounds for time)

3 rounds for time:

30 weighted sit-ups (14/20)

14/20 calorie bike

10 ring muscle-ups

INTERMEDIATE

3 rounds for time:

20 weighted sit-ups (10/14)

14/20 calorie assault bike

15 low ring muscle-up transitions

BEGINNER

3 rounds for time:

30 sit-ups

10/15 calorie assault bike

10 ring dips

Cool Down

Stretch (Checkmark)

3 sets:

:30 standing pike stretch

:30 scorpion stretch/side

:30 samson stretch/side