CrossFit – Tue, Aug 16

15
Aug

CrossFit – Tue, Aug 16

Westshore CrossFit – CrossFit

Warm-up

On 9 Min Clock: (1 set each)

100-m run

10 supinated grip scap shrugs

10 small kip swings

15 air squats

200-m run

10 supinated grip scap shrugs

10 supinated grip knee raises

15 air squats

200-m run

10 supinated grip scap shrugs

10 supinated grip knee-to-elbow

15 air squats

Skill Work

Rope Climb (On a 10:00 clock: Rope climb practice)

Movement Prep

2 sets:

100-m run

3 burpee + push-ups

WOD

Metcon (AMRAP – Reps)

5 rounds for reps:

400-m run

1:00 max burpee + push-up

INTERMEDIATE: Same as Rx’d

BEGINNER:

5 rounds for reps:

200-m run

1:00 max burpee + push-up / from the knees

Cool Down

Stretch (Checkmark)

2 sets:

:30 double forearm stretch

:30 lacrosse ball pec mash/side