CrossFit – Mon, Aug 1

31
Jul

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