CrossFit – Mon, Aug 1
Westshore CrossFit – CrossFit
Warm-up
On 10 Min Clock:
1 set:
:10 arm circles forward
:10 arm circles backwards
:10 toe touches
:20 jumping jacks
:20 mountain climbers
:20 skier jacks
:30 shoulder taps
:30 groiners
:30 up-downs
– Rest as little as possible between movements
2 sets:
:15 scorpion stretch/side
10 samson stretch lunge steps
:30 plank hold
10 alternating box step overs
WOD
Metcon (Time)
For time:
50-40-30-20-10:
Push-ups
25-20-15-10-5:
Box jump overs (20/24 in)
INTERMEDIATE
For time:
35-30-20-10-10:
Push-ups
25-20-15-10-5:
Box jump overs (20/24 in)
BEGINNER
For time:
25-20-15-10-5:
Push-ups from knees or elevated
25-20-15-10-5:
Box step overs (12/20 in)
Skill Work
On 9 Min Clock:
Max Height Box Jump (Distance)
Max Height Box Jump
5 sets for height:
3 box jumps
– Rest as needed between sets.
Cool Down
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts