CrossFit – Tue, Jan 2

Westshore CrossFit – CrossFit

Warm-up

AMRAP 10: (No Measure)

:30 row (easy pace)

10 alternating scorpion stretches

:30 plank hip taps (same side)

:30 row (fast pace)

10 single-arm kettlebell shoulder presses/arm

10 push-ups to down dog

:30 row (sprint pace)

:30 single-arm kettlebell overhead hold/arm

10 burpees over the rower

Pre WOD Skill

Single Arm KB Swings (4 sets:
7 single-arm KB swings/arm (eye level)
– Build in load.)

Mini Round

1 set:

15-calorie row

1 Turkish get-up/arm (workout weight)

WOD

240102 (No Measure)

For time:

21-18-15-12-9-6-3 :

Calorie row

– Complete 2 KB Turkish get-ups/arm after each set. (35/53 lb)

SX:

For time:

21-18-15-12-9-6-3 :

Calorie row

– Complete 2 KB Turkish get-ups/arm after each set. (26/35 lb)

Cool Down

2 sets:

:30 child’s pose

:15-:30 Samson stretch/leg