CrossFit – Sat, Jan 14

Announcements

Holiday Schedule:

Jan 16th – MLK Jr. Day
WOD: “MLK”
9:30AM Only Class &
Open Gym 11:00AM-1PM
 

Westshore CrossFit – CrossFit

Warm-up

Rowling (No Measure)

Rowling WarmUp:

On a 7:00 Clock

Teams who complete the most 117m intervals win.
Partner A: Rows to 117m. For every meter Partner A rows under or over 117m, they must perform 2x that many reps of a penalty movement.
Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 117m row.

WOD

MetCon (Time)

3 rounds for time:

30/40 calorie row

20 deadlift (155/225 lb)

10 burpee pull-ups

– Rest 1:00 between rounds.

SX:

3 rounds for time:

21/30 calorie row

20 deadlift (105/155 lb) (55/75)

10 burpee pull-ups

– Rest 1:00 between rounds.

Post WOD Skill

Core Work (Checkmark)

1 set:

100 AbMat sit-ups

– Perform the first 50 reps as fast as possible.

Cool Down

Stretch (No Measure)

Accumulate:

2:00 foam roll lower back

2:00 foam roll upper back