CrossFit – Sat, Jan 13

12
Jan

CrossFit – Sat, Jan 13

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock: (No Measure)

4 00-meter run

Directly Into:

Line Drills

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 Jumping Pull Ups / Banded

29 Wall Balls (14/10 lbs)

39 Sit Ups

19 DB Shoulder to Overhead (25/35)

68 Double Unders Attempts / Singles

*First 2 numbers is year of which Dr. King was born.

*Third number was how old Dr. King was when he was assassinated.

*Last 2 numbers was the year of Dr. King’s Death.

*Workout domain was the age Dr. King was when he gave his historic “I Have a Dream Speech.”

Cool Down

3 sets:

:30 cobra stretch

:30 Spiderman stretch, left

:30 Spiderman stretch, right