26
Dec
CrossFit – Wed, Dec 27
Westshore CrossFit – CrossFit
Warm-up
2 Rds: (7 Min) (No Measure)
:30 inchworms with push-up + lateral hop
:30 alternating deep lunge + twists
:30 lateral up-downs over a line
:30 mountain climbers
:30 lateral burpees over a line
– Rest :15 between movements.
Mini Round
1 set:
2 hang power cleans
4 shoulder-to-overheads
6 burpees over the bar
8 pull-ups
WOD
231227 (AMRAP – Rounds and Reps)
4 x AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
SX:
4 x AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 burpees over the bar
6 pull-ups //12 jumping pull-ups
– Rest 2:00 between rounds.
— Start each AMRAP back at the hang power cleans.
Cool Down
1 set:
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead