CrossFit – Tue, Oct 4

Westshore CrossFit – CrossFit

Warm-up

4 sets:

:20 row

– Rest :10

:20 air squat / front squat (empty barbell)

– Rest :10

-Increase pace each time on the rower

Workout Prep

3 sets:

5 front squats

1 legless rope climb / WOD choice

– Rest as needed between sets.

WOD

MetCon (Time)

3 rounds for time:

400/500-m row

15 front squats (75/115 lb)

1 legless rope climb

INTERMEDIATE

3 rounds for time:

400/500-m row

15 front squats (65/95 lb)

1 rope climb

BEGINNER

3 rounds for time:

200/250-m row

15 front squats (35/45 lb)

3 pull-to-stands

Post WOD Skill

Weighted Pull-ups (Accumulate:
30 strict weighted pull-ups)

-Use a weight that allows 5 or fewer reps unbroken

-Athletes without a pull-up use a band

Cool Down

Stretching (Checkmark)

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side