CrossFit – Tue, Jan 30

29
Jan

CrossFit – Tue, Jan 30

Westshore CrossFit – CrossFit

Warm-up

AMRAP 10: (No Measure)

:15 Samson stretch/leg

5-10 push-ups

5-10 ring rows

10 PVC good mornings

10 PVC pass throughs

10 PVC overhead squats

:15 Samson stretch/leg

5-10 push-ups or strict ring dips

5-10 ring rows or strict pull-ups

5 elbow-to-insteps/side

10 alternating scorpion stretches

Build Up (No Measure)

3 sets:

5 front squats

– Rest 1:00 between sets.

– Build to workout load.

Mini Round: (No Measure)

1 set:

6 front squats

5 burpee box jump-overs

WOD

240130 (AMRAP – Reps)

3 x 2:00 rounds:

12 front squats (105/155 lb)

Max burpee box jump-overs

Rest 2:00

– Step down from the box.

SX:

3 x 2:00 rounds:

12 front squats (75/115 lb)

Max burpee box jump-overs

Rest 2:00

– Step down from the box.