CrossFit – Sat, Oct 15

Westshore CrossFit – CrossFit

Warm-up

3 sets:

:30 bike

– Rest :10

:30 ring row

– Rest :10

:30 hollow rock

– Rest :10

WOD

MetCon (Time)

For time:

21 weighted pull-ups

19/27 calorie bike

15 weighted pull-ups

15/21 calorie bike

9 weighted pull-ups

10/15 calorie bike

– Increase pull-up weight after each round.

INTERMEDIATE

For time:

21 strict pull-ups

19/27 calorie bike

15 strict pull-ups

15/21 calorie bike

9 strict pull-ups

10/15 calorie bike

BEGINNER

For time:

15 banded pull-ups

15/21 calorie bike

12 banded pull-ups

10/15 calorie bike

9 banded pull-ups

7/10 calorie bike

Skill Work

Post WOD Skill Work (Weight)

Post-workout:

Every 2:00 x 5 sets:

15 DB floor press

20 banded pull a parts

Cool Down

Stretch (Checkmark)

3 sets:

:20 doorway pec stretch/side

10 PVC pass throughs