12
May
CrossFit – Sat, May 13
Westshore CrossFit – CrossFit
Warm-up
On 13 Min Clock: (No Measure)
400m run (EASY )
1 set:
25 ft line drills:
– Bear crawl
– Samson lunges
– Spiderman twist
– Side lunges
– Crab walk
– Burpee broad jump
200m Run ( MODERATE)
3 rounds for quality
5 Scap pull-ups
10 Plank shoulder taps (R/L) to Down Dog
10 air squats
200m Run ( FAST)
BenchMark WOD
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
SX:
For time:
50 jumping pull-ups
60 push-ups
70 sit-ups
80 squats
– Spend no more than 5:00 on each movement.
Cool Down
200-m run or walk
then 3 sets:
:45 child’s pose
:45 frog stretch