CrossFit – Tue, Dec 13

Westshore CrossFit – CrossFit

Warm-up

MED BALL TOSS WARM-UP (No Measure)

AMRAP 7:
-Athletes partner up in groups of two or three.
-:10 sec rest b/t movements

:30 granny tosses
:30 bounce passes
:30 chest passes
:30 side tosses, right
:30 side tosses, left
:30 roll passes
:30 reverse roll passes (stand backs toward each other and through the ball between legs)
:30 overhead throws
:30 squat + throws

Workout Prep

3 sets x 5 reps, increasing weight each set:

Practice rope climbs or scaling options in between sets of cleans

WOD

MetCon (5 Rounds for weight)

For load:

12 squat cleans

1 legless rope climb

10 squat cleans

1 legless rope climb

8 squat cleans

1 legless rope climb

6 squat cleans

1 legless rope climb

4 squat cleans

– Increase loading across each set of squat cleans.

-Start with a moderate weight (5-6RPE)

SX

For load:

12 squat cleans

1 rope climb

10 squat cleans

1 rope climb

8 squat cleans

1 rope climb

6 squat cleans

1 rope climb

4 squat cleans
– Scale rope climbs to 3 Pull-to stands as needed.

Skill Work

Dead Hang (Time)

For time:

Max hang from pull-up bar

Cool Down

Stretch (Checkmark)

3 sets:

:30 couch stretch/side

:30 foam roll lower back

:30 foam roll lats/side