CrossFit – Wed, Jan 4

Announcements

The next Monthly Challenge is here !

Max Distance (meters) Medball Carry (14/20)

Winner gets a prize and bragging rights !

Signup on the whiteboard in the office.

Westshore CrossFit – CrossFit

Warm-up

Warm-Up (No Measure)

AMRAP 8:

10 alternating Samson stretches

5 push-ups to down dog w/ calf stretch

10 air squats

5 burpees over the barbell

10 Scorpion stretch (2 sec pause)

5 log rolls / direction

Loading Up

Loading Up (No Measure)

3-4 sets:

5-7 thrusters

– Rest about 1:00 between sets.

Weightlifting

Thruster (For load, Every 3:30 Min:
15-12-9:
Thrusters)

Each set should be unbroken, but failure to do so still counts as a set.

Increase loading across each set.

From the floor

Work with a partner

Post WOD Skill

Ring Skill Work (Checkmark)

Accumulate:

30 low-ring transitions
RX: legsin front of the body

Sx: knees in front of toes

Cool Down

Stretch (Checkmark)

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm