CrossFit – Wed, Dec 28

Announcements

New Years Holiday Hours:

Dec 30th -No Evening Classes (Last Class at 12PM)
Dec 31st – Closed
Jan 2nd- Closed
Jan 3rd- Normal Hours

Westshore CrossFit – CrossFit

Warm-up

Warm-Up (No Measure)

AMRAP 10:

10 good mornings

10 alternating hamstring scoop stretch

50 meter jog

20 air squats

20 high knees

100 meter jog

30 mountain climbers

30 jumping jacks

200 meter jog

Pre WOD Skill

Bar Muscle-ups (Every 2:00 x 4 sets:
1-5 muscle-ups
– On the 4th set, perform AMRAP until failure.)

– Sx – Use a box, and find shortest box height to complete the muscle up.

WOD

MetCon (4 Rounds for calories)

EMOM 5:

:30 max calorie row or bike

EMOM 5:

:40 max calorie row or bike

EMOM 5:

:45 max calorie row or bike

EMOM 5:

:50 max calorie row or bike

Cool Down

Stretch (Checkmark)

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)