CrossFit – Fri, Aug 5

Westshore CrossFit – CrossFit

Warm-up

AMRAP 7:

20 lateral hops over med ball

10 med ball deadlift

10 med ball bent over rows

10 alternating med ball lunges

PYW for med ball

Practice Round

1 set unbroken reps:

10 wall-ball shots

5 med-ball weighted pull-ups or WOD option

WOD

Metcon (Time)

5 rounds for time:

20 wall-ball shots (14/20 lb) (11/12ft)

10 med-ball weighted pull-ups (14/20 lb)

INTERMEDIATE

5 rounds for time:

20 wall-ball shots (10/14 lb) (11/12ft)

10 strict pull-ups

BEGINNER

3 rounds for time:

20 wall-ball shots (6/10 lb) (10/9ft)

10 assisted strict pull-ups

Skill Work

Metcon (Time)

Accumulate:

150 weighted partner sit-ups (14/20 lb)

– Partners face each other and pass the med-ball back and forth.

– 75-reps per partner.

Cool Down

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves