CrossFit – Sat, Oct 29
Westshore CrossFit – CrossFit
Warm-up
On 8 Min Clock: (1 set each)
30 jumping jacks
10 alternating spiderman stretches
:30 single-unders
10 air squats
:30 double-unders
10 front squats (empty barbell or training bar)
:30 double-unders
10 push presses (empty barbell or training bar)
:30 double-unders
10 thrusters (empty barbell or training bar)
WOD
Coach Tyler’s Birthday WOD (Time)
5 rounds for time:
32 double-unders
19 thrusters (55/75 lb)
:90 ring dips
1 rope climb
– Rope climb begins from the seated position.
INTERMEDIATE:
Same As Rx
BEGINNER:
5 rounds for time:
:30 double-under attempts
19 thrusters (35/45lb)
:90 box dips
1 rope climb
Post WOD Skill
With Remaining Time for Quality:
3 sets:
3 weighted strict pull-ups
4 wide-grip strict pull-ups
5 strict pull-ups
Intermediate: complete with bodyweight
Beginner: complete with the least amount of band possible