31
Oct
CrossFit – Tue, Nov 1
Westshore CrossFit – CrossFit
Warm-up
Station Rotation (No Measure)
3 sets:
:30 bike (slow)
:30 Samson stretch lunges
:30 situp
:30 air squats
– Rest :15 between movements.
WOD
MetCon (Time)
5 rounds for time:
24/30-cal bike
– Rest 2:00 between rounds.
INTERMEDIATE
5 rounds for time:
17/24-cal bike
– Rest 2:00 between rounds.
BEGINNER
5 rounds for time:
10/15-cal bike
– Rest 2:00 between rounds.
Core
Situps (Checkmark)
Accumulate:
100 weighted sit-ups (14/20lb)
Cool Down
Stretching (Checkmark)
3 sets:
:30 cobra stretch
:30 Samson stretch/side
:30 Quad holds/side