CrossFit – Sat, Dec 9

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 8: (No Measure)

:20 easy bike

:20 moderate bike

:20 hard bike

10 PVC good mornings

10 push-ups

Mini Round

2 sets:

:30 bike for calories

– Rest :30.

:30 dumbbell push presses

– Rest :30.

WOD

MetCon (AMRAP – Reps)

5 rounds for reps:

1:00 bike for calories

– Rest :30

1:00 double-DB push presses (35/50 lb)

– Rest :30

SX :

5 rounds for reps:

1:00 bike for calories

– Rest :30

1:00 double-DB push presses (25/35 lb)

– Rest :30
— Score is total reps of cals & push presses.

Post WOD Skill

Skill I (AMRAP – Reps)

3 sets for reps:

5-15 empty barbell good mornings

– Rest 1:00-2:00 between sets.