CrossFit – Tue, Aug 9

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6:

Max calorie row

– At the start of every minute athletes perform: 20 shoulder taps (10/per side).

Practice Round

1 set: (10 Rep Min. Each Movement)

1:00 pull-ups

1:00 shoulder presses

1:00 calorie row

WOD

Metcon (3 Rounds for reps)

2:00 pull-ups

2:00 shoulder presses (65/95 lb)

2:00 calorie row

– Rest 1:00 after each movement

INTERMEDIATE

2:00 banded pull-ups

2:00 shoulder presses (55/75 lb)

2:00 calorie row

– Rest 1:00 after each movement.

BEGINNER

2:00 jumping pull-ups

2:00 shoulder presses (35/45 lb)

2:00 calorie row

– Rest 1:00 after each movement.

Skill Work

For completion:
30 v-ups
30 tuck-ups
30 hollow rocks

Cool Down

2 sets:
:30 forearm stretch
:30 child’s pose
:30 standing pike stretch