CrossFit – Wed, Nov 16

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock:

1:00 row, bike, or run

WOD

MetCon (Weight)

EMOM 12:

Minute 1 | 5 strict weighted pull-ups

Minute 2 | 5 strict weighted ring dips
INTERMEDIATE

EMOM 12:

Minute 1 | 5 strict pull-ups /banded

Minute 2 | 5 strict dips

BEGINNER

EMOM 12:

Minute 1 | 7 ring rows

Minute 2 | 7 push-ups

Skill Work

Carry Skill Work (Distance)

3 sets:

On a 2:00 clock:

15/20 cal. bike

Max distance DB farmer carry (45/65 lb)

– Rest 2:00 between sets.

– Use two DBs.

Cool Down

Stretch (Checkmark)

2 sets:

:30 double forearm stretch

:30 lacrosse ball pec mash/side