CrossFit – Sat, Jul 30
Westshore CrossFit – CrossFit
Warm-up
On an 6:00 clock:
2x
:30 row
100-m jog
10 walking lunge steps for distance
3 elbow to instep stretch/ side
immediately into…
400-m run
WOD
Metcon (Time)
4 Rounds for time with a partner:
400/500-m row
50 synchro air squats
400-m run
– Split the row and run evenly with one partner working while the other holds a med ball (14/20) wall-sit.
INTERMEDIATE:
4 Rounds for time with a partner:
400/500-m row
40 synchro air squats
400-m run
– Split the row and run evenly with one partner working while the other holds a med ball (10/14) wall-sit.
BEGINNER::
4 Rounds for time with a partner:
300/400-m row
40 synchro air squats
200-m run
– Split the row and run evenly with one partner working while the other holds a med ball (10/14) wall-sit.
Cool Down
3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm