CrossFit – Fri, Jul 29

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock: (1 Set Each)

:40 single-unders

:20 hollow rocks

:10 rest

:40 split jack single-unders

:20 hollow rocks

Metcon (Time)

6 rounds for time:

50 double-unders

25 weighted sit-ups (14/20 lb)

INTERMEDIATE

6 rounds for time:

25 double-unders / attempts

25 weighted sit-ups (10/14 lb)

BEGINNER

AMRAP 16:

50 single-unders

25 sit-ups

WOD

Skill Work

3 sets: (8 Min)

1:00 plank hold

20 supermans

Cool Down

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves