Westshore CrossFit – CrossFit
:30 jumping jacks
:30 Alternating spiderman pose
:30 hollow rocks
:30 air squats
– rest :10 between movements
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 )
100 burpee pull-ups
– Pull-up bar is 12 in/ 30 cm above reach.
Same as Rx’d
100 jumping pull-ups
– Pull-up bar is 6 in/ 15 cm above the top of the head.
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.