CrossFit – Wed, Sep 21

20
Sep

CrossFit – Wed, Sep 21

Westshore CrossFit – CrossFit

Warm-up

3 sets:

:30 jumping jacks

:30 Alternating spiderman pose

:30 hollow rocks

:30 air squats

– rest :10 between movements

Skill Work

Weighted Pull-ups (5 sets for load: every 2:00:
3 weighted strict pull-ups)

-INT: weighted strict negatives (Prereq: 3 strict pull-up)

-BEG: Banded strict pull-ups (Reducing bands each set )

WOD

MetCon (Time)

For time:

100 burpee pull-ups

– Pull-up bar is 12 in/ 30 cm above reach.

INTERMEDIATE

Same as Rx’d

BEGINNER

For time:

100 jumping pull-ups

– Pull-up bar is 6 in/ 15 cm above the top of the head.

Cool Down

Stretch (Checkmark)

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.