27
Nov
CrossFit – Tue, Nov 28
Westshore CrossFit – CrossFit
Warm-Up
On 6 Min Clock: (No Measure)
2 sets:
100-meter run
10 alternating Cossack squats
10 ring rows
5 up-downs + jump and reach
Build Up
1 set:
3 squat cleans/person (INT Weight)
– Rest :30-1:00
5 squat cleans/person ( WOD Weight)
WOD
Partner Badger (Time)
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-meter run
– Athletes run together but break up the cleans and pull-ups as needed.
SX:
3 rounds for time with a partner:
30 squat cleans (45/65 lb)
30 pull-ups (jumping or banded)
600-meter run
– Athletes run together but break up the cleans and pull-ups as needed.
— In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.
Cool Down
2 sets:
1:00 foam roll calves
:30 cat-cow
:30 standing pike stretch