CrossFit – Wed, Jan 11

Announcements

Holiday Schedule:

Jan 16th – MLK Jr. Day
WOD: “MLK”
9:30AM Only Class &
Open Gym 11:00AM-1PM
 

Westshore CrossFit – CrossFit

Warm-up

Warm-Up (No Measure)

On 10 Min Clock: (1 set Each)

10 strokes on the rower (14-18 strokes per minute)

10 alternating elbow-to-instep

10 good mornings

10 strokes on the rower (18-22 strokes per minute)

10 single-leg KB deadlift/leg

10 jumping squats

10 strokes on the rower (22-26 strokes per minute)

10 KB deadlifts

10 burpees

10 strokes on the rower (30+ strokes per minute)

10 Russian KB swings

Pre-WOD Strength

KB Snatch (Pre-workout:
3 sets: Every 2 Min:
5 KB snatches/arm
– increase weight across sets)

WOD

MetCon (Time)

5 rounds for time:

400/500-m row

20 Russian KB swings (53/70 lb)

SX:

5 rounds for time:

300/400-m row

20 Russian KB swings (35/53 lb) (18/26 lb)
Alt:.9/1.25 KM Bike or 400 M Run

Cool Down

Stretch (Checkmark)

2 sets:

1:00 foam roll lower back

1:00 foam roll quads