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