6
Feb
CrossFit – Tue, Feb 7
Westshore CrossFit – CrossFit
Warm-up
On 7 Min Clock: (No Measure)
:45 PVC overhead lunges
:45 ring rows
:45 plate squats
:45 scap pull-ups
:45 PVC overhead squats
:45 pull-to-stands
– Rest ~ :10 b/t movements
Build Up
2 sets each partner:
10 overhead squats
– One partner works while the other rests.
ROPE CLIMB:
2 sets each partner:
1 rope climb
– One partner works while the other rests.
WOD
MetCon (Time)
3 rounds for time with a partner:
800-m run
10 rope climbs
50 overhead squats (65/95 lb)
– Run together and split the rope climbs and squats as needed.
SX:
3 rounds for time with a partner:
400-m run
12 pull-to-stands
50 overhead squats (35/45)
– Run together and split the rope climbs and squats as needed.
Cool Down
Stretch (No Measure)
2 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)