CrossFit – Tue, Dec 13
Announcements
Make sure to get your orders in for the WSCF Christmas Shirts ASAP!!
Link Here:https://bit.ly/WSCFXMAS
Westshore CrossFit – CrossFit
Warm-up
MED BALL TOSS WARM-UP (No Measure)
AMRAP 7:
-Athletes partner up in groups of two or three.
-Athletes perform each med ball toss until you tell them to switch.
:30 granny tosses
:30 bounce passes
:30 chest passes
:30 side tosses, right
:30 side tosses, left
:30 roll passes
:30 reverse roll passes (athletes stand backs toward each other and through the ball between their legs)
:30 overhead throws
:30 squat + throws
WOD
MetCon (4 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.
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 Pull-to stands asneeded.
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