CrossFit – Wed, Jan 25

24
Jan

CrossFit – Wed, Jan 25

Westshore CrossFit – CrossFit

Warm-up

AMRAP 8: (No Measure)

200 M row

10 PVC pass throughs

10 Scap shrugs

5 DB swings / arm

2 sets:

5 kip swings

5 DB strict press / arm

5 kipping knee raises

5 DB push press / arm

BenchMark WOD

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Cool Down

Stretch (Checkmark)

Accumulate:

2:00 banded shoulder stretch/side

2:00 couch stretch/side