CrossFit – Sat, Jan 20

19
Jan

CrossFit – Sat, Jan 20

Westshore CrossFit – CrossFit

Warm-up

On a 9 Min Clock: (No Measure)

2 sets:

200-meter jog

10 alternating Cossack squats

5 front squats

10 box step-ups

10 push presses

10 kipping knee raises

:15 ring support hold

Build Up

2 sets:

5 thrusters (building)

Mini Round

1 set:

7 thrusters

7 toes-to-bars

7 box jumps

3-7 ring dips

WOD

240120 (AMRAP – Rounds and Reps)

AMRAP 12:

50 KB thrusters (35/53 lb)

50 toes-to-bars

50 box jumps (20/24 in)

50 ring dips

SX:

AMRAP 12:

50 KB thrusters (26/35 lb)

50 knees-to-armpits

50 box jumps (20/24 in)

25 ring dips

Cool Down

1 set:

1:00 pigeon pose/side

1:00 single leg saddle / side