CrossFit – Wed, Jan 31

30
Jan

CrossFit – Wed, Jan 31

Westshore CrossFit – CrossFit

Warm-up

On a 7 Min Clock: (No Measure)

2 sets:

5 x [1 inchworm + 2 shoulder taps + 1 push-up]

:30 band pull-aparts

10 hollow rocks

10 Superman arch ups

10 ring rows

WOD

240131 (Time)

5 rounds for time:

25 KB swings (35/53 lb)

10 chest-to-bar pull-ups

SX:

5 rounds for time:

25 KB swings (35/53 lbs) (18/26 lbs)

10 kipping pull-ups

Post WOD Skill

Turkish Get Up (Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.)

Cool Down (No Measure)

2 sets:

1:00 child’s pose

10 scap pull-ups

– Hold the top of each scap pull-up for :01.