WOD

Westshore CrossFit – CrossFit Warm-up On a 7:00 Clock 10 SuperMans 5 Sit-ups 5 Up-Downs 6 Step-ups Then Rowing Pick Drill (5Min) Skill Work 4... Read More

Westshore CrossFit – CrossFit Warm-up Set 1 :30 Alternating Spiderman Stretch :30 Plank to Down Dog Set 2 :30 Single Unders :30 Inch worms :30... Read More

Westshore CrossFit – CrossFit Warm-up 20-25 Min ROMWOD Metcon Metcon (No Measure) AMRAP 20: 4 Ring Rows 4 Ring Dips /Box Dips 6 Push-ups 8... Read More

Westshore CrossFit – CrossFit Warm-up On a 7:00 Clock: • Teams who complete the most 100m intervals win. Partner A: Rows to 100m. For every... Read More

Westshore CrossFit – CrossFit Warm-up On 6 Min Clock: 5 PVC Pass Throughs 4 Alternating Overhead Lunges 5 Good Mornings 4 Muscle Cleans THEN 3... Read More

Westshore CrossFit – CrossFit Warm-up TRASH YARD GAME (3-5 1:30 RDS) OR Line Drills Then Squat Therapy (7 Mins) Metcon Metcon (Time) Every 5:00 for... Read More