22.04.08

Westshore CrossFit – CrossFit

On 10 Min Clock:

2 sets:

:30 single-unders

:30 air squats

:30 shoulder taps

:30 rest

1 set:

:30 double-unders

:30 squat therapy

:30 push-ups

:30 rest

1 set:

:30 double-unders

:30 wall-ball front squats

:30 wall-ball push press

1 set:

15 unbroken wall-ball shots

Benchmark

For Time:
150 Wall-Ball Shots, 20# / 14#
INTERMEDIATE:

Same as RX

BEGINNER:

For time:

100 wall-ball shots (6/10 lb) (9/10 ft)

5 sets For Quality:

20 weighted med-ball sit-ups (20/14 lb)

20 med-ball knee tucks

If Time Allows:

2 sets:

1:30 foam roll IT band/side

1:30 foam roll quads/side