CrossFit – Sat, Jan 21

Westshore CrossFit – CrossFit

Warm-up

Warm-Up (No Measure)

AMRAP 8:

:30 mountain climbers

5 inchworms + 1 push-up/rep

:30 up-downs

10 single-arm KB swings /arm

10 single-arm KB presses/arm

WOD

MetCon (AMRAP – Rounds and Reps)

AMRAP 20 with a partner:

50 calorie bike

100 KB swings (53/70 lb)

20 wall walks

– Split work as needed; 1 partner works at a time.

SX:

AMRAP 20 with a partner:

40 calorie bike

80 KB swings (35/53 lb)(18/26 lb)

14 wall walks

– Split work as needed; 1 partner works at a time.

Cool Down

Theragun Recovery (Checkmark)

Spend 3-8 minutes with the Theragun. Address any sore areas post WOD.