9
Dec
CrossFit – Sat, Dec 10
Westshore CrossFit – CrossFit
Warm-up
On 10 Min Clock: (1 set Each)
300-m jog or 1:30 of slow cardio
:30 lying hip crossover stretch / side
:30 alternating scorpion stretch / side
:30 ring rows
:30 strict sit-ups
:30 seated pike leg-lifts
:30 scap pull-ups
:30 straight-legged sit-ups
:30 standing calf stretch / side
:30 strict pull-ups or leg assisted strict-pull-ups
400-m run or 1:45 of cardio
– Rest :10-:20 between movements
WOD
MetCon (Time)
4 rounds for time:
400-m run
20 weighted sit-ups (14/20 lb)
10 chest-to-bar pull-ups
SX
4 rounds for time:
400-m run
20 sit-ups
10 jumping or banded chest-to-bar pull-ups
Post WOD Skill
Chest-To-Bar Pull-ups (2 sets:
Max-rep unbroken chest-to-bar pull-ups
– Rest 1:00 between sets.)
SX:Max-rep unbroken pull-ups or banded
Cool Down
Stretch (Checkmark)
Accumulate:
1:00 pigeon stretch/side