CrossFit – Wed, Jan 17

16
Jan

CrossFit – Wed, Jan 17

Westshore CrossFit – CrossFit

Warm-up

AMRAP 7: (No Measure)

2 shuttle runs (25 ft down and back)

4 burpees

6 plate ground-to-overheads

8 kip swings

Pre WOD Skill

Bar Muscle-ups (EMOM 6:
3 bar muscle-ups or low ring transition drills)

Mini Round

1 set:

10 burpees

7 chest-to-bar pull-ups

10 alternating dumbbell snatches

WOD

240117 (Time)

For time:

30-20-10:

Burpees

Chest-to-bar pull-ups

Alternating DB snatches (35/50 lb)

SX:

For time:

21-15-9:

Burpees

Jumping pull-ups

Alternating DB snatches (20/35lb)

Cool Down

1 set:

1:00 doorway pec stretch/side

1:00 scorpion stretch / side