CrossFit – Fri, Apr 19

Westshore CrossFit – CrossFit

Warm-Up ( 7 Min) (No Measure)

2X :

10 jumping jacks

10 air squats

10 push-ups

10 box step-ups

10 wall-ball front squats

10 up-downs

10 box jump-overs

10 wall-ball push presses

5 burpees

Mini Round (No Measure)

1 round:

10 wall-ball shots

10 lateral burpee box jump-overs

– Use workout loads and movement variations.

CFG24 Quarterfinals Workout 2 (Ages 16-54) (Time)

3 rounds for time of:

50 wall-ball shots

50 lateral burpee box jump-overs

Time cap: 20 minutes

F: 14lb medicine ball, 9-foot target, 20-inch box

M: 20lb medicine ball, 10-foot target, 24-inch box
To learn more about CFG24 Quarterfinals Workout 2 (Ages 16-54) click here
SX:

3 rounds for time:

50 wall-ball shots (10/14 lb) (9/10 ft)

50 lateral burpee box jump-overs (20 in)

Cool Down (No Measure)

2 sets:

:30 frog stretch

:30 couch stretch/leg