23
Jan
CrossFit – Tue, Jan 24
Westshore CrossFit – CrossFit
Warm-up
On 9 Min Clock: (No Measure)
3 Min Row or Bike
Then…
2 sets:
:30 medball push presses
:30 single-unders
2 sets:
:30 air squats to a medball
:30 single-unders or double-unders
1 set:
:30 medball thrusters
:30 double-unders or double-under attempts
Mini Round
Mini Round (No Measure)
1 fast set:
5 wall-ball shots
3 burpees to plate
WOD
MetCon (Time)
For time:
150 wall-ball shots (14/20 lb)
– Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate (25lb).
SX:
For time:
125 wall-ball shots (10/14 lb)
– Starting at 0:00 and every 2:00 after, perform 5 burpees to a plate (15lb).
Post WOD Skill
Hold x2 (Checkmark)
Accumulate:
2:00 plank hold
2:00 handstand hold
Cool Down
Stretch (Checkmark)
3 sets:
:30 Samson lunges/leg