CrossFit – Tue, Nov 21

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 8: (No Measure)

20 jumping jacks

10 alternating spiderman stretches

20 jumping jacks

10 alternating reverse lunges

20 jumping jacks

10 wall-ball front squats

20 jumping jacks

10 wall-ball push presses

Prove It Round

1 set:

5 burpees to target

5 wall-ball shots

5 ring dips

WOD

231125 (AMRAP – Reps)

5 rounds for reps:

On a 3:00 clock:

20 burpees (12” target)

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 burpees (6” target)

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

AMRAP band assisted or matador dips

– Rest 1:00 between rounds.

Post WOD Skill

Tabata : Hollow Rocks (AMRAP – Reps)

8 sets for reps:

:20 hollow rocks

– :10 rest

Cool Down

1 set:

200-m recovery walk

2:00 foam roll quads