CrossFit – Sat, Jan 13

12
Jan

CrossFit – Sat, Jan 13

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock: (No Measure)

Line Drills

Directly Into:

4 00-meter run

WOD

MLK (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 34 minutes of:
19 Pull Ups
29 Wall Balls (20/14 lbs)
39 Sit Ups
19 DB Shoulder to Overhead (35 /50 lbs)
68 Double Unders

SX:

19 Pull Ups / Negatives
29 Wall Balls (14/10 lbs)
39 Sit Ups
19 DB Shoulder to Overhead (25/35)
68 Double Unders Attempts / Singles

Cool Down

3 sets:

:30 cobra stretch

:30 Spiderman stretch, left

:30 Spiderman stretch, right