CrossFit – Thu, Nov 30

Westshore CrossFit – CrossFit

Warm-Up

Pliability (No Measure)

15-25 Minute Stretch

Skill Work

Rope Climb Skills & Drills ( 4-6 Min)

WOD

231202 (No Measure)

On a 14:00 clock:

40-calorie bike

30 KB swings (PYW)

20 KB goblet squats

10 burpees

Max rope climbs

Cool Down

2 sets:

:30 cobra stretch

:30 spiderman stretch, left

:30 spiderman stretch, right