29
Dec
CrossFit – Sat, Dec 30
Westshore CrossFit – CrossFit
Warm-up
On a 7 Min Clock: (No Measure)
1 set:
:30 single-under
5 forward step lunges/leg
:15 single-leg single-underside
5 Samson stretch lunges/leg
:30 backwards single-unders
5 lateral lunges/leg
:30 single-single-double
5 consecutive jumping lunges/leg
Pre WOD Skill
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
1 set for max reps:
Max unbroken double-unders
or
2:00 max double-unders
WOD
Front Rack Lunge (7 sets for load:
6 alternating front-rack reverse lunges
– 3 on each leg.
)
Cool Down
2 sets:
:30 frog stretch
:30 couch stretch/leg