CrossFit – Tue, Nov 21

Westshore CrossFit – CrossFit

Warm-Up

On 10 Min Clock: (1 set each) (No Measure)

20 jumping jacks

10 alternating spiderman stretches

20 jumping jacks

10 alternating reverse lunges

20 jumping jacks

10 wall-ball front squats

10 push-ups to down dog

10 wall-ball push presses

10 up-downs

10 wall-ball shots

10 bar-facing burpees

Prove It Round

1 set:

5 bar-facing burpees

5 wall-ball shots

5 ring dips

WOD

231125 (AMRAP – Reps)

5 rounds for reps:

On a 3:00 clock:

20 bar-facing burpees

20 wall-ball shots (14/20 lb) (9/10 ft)

AMRAP ring dips

– Rest 1:00 between rounds.

SX:

5 rounds for reps:

On a 3:00 clock:

15 bar-facing burpees

20 wall-ball shots (10/14 lb) (9/10 ft)

AMRAP ring dips // foot or band assisted

– Rest 1:00 between rounds.

Cool Down

1 set:

200-m recovery walk

2:00 foam roll quads