CrossFit – Wed, Aug 3

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock : Line Drills

200M Run

WOD

Metcon (8 Rounds for time)

Every 5:00 x 3 rounds:

800-m run

then…

Every 3:00 x 5 rounds:

400-m run

INTERMEDIATE :

Every 5:00 x 3 rounds:

600-m run

then…

Every 3:00 x 5 rounds:

400-m run

BEGINNER

Every 5:00 x 3 rounds:

400-m run

then…

Every 3:00 x 5 rounds:

200-m run

800m Run (Time)

Max Effort 800m Run
*Record your fastest

400m Run (Time)

Max Effort 400m Run
*Record your fastest

Cool Down

2 sets:

:30 leg swing (across body)/leg

:30 sit and reach stretch