CrossFit – Wed, Jan 4
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 (No Measure)
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 (No Measure)
– Rest about 1:00 between sets.
Thruster (For load, Every 3:30 Min:
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)
30 low-ring transitions
RX: legsin front of the body
Sx: knees in front of toes
20 banded pull-aparts
:30 wrist extension stretch/arm