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.

IQF 24.2 (Time)

3 rounds for time:

50 wall-ball shots (14/20 lb) (9/10 ft)

50 lateral burpee box jump-overs (20/24 in)

Time CAP: 20:00

3 rounds for time:

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

50 lateral burpee box jump-overs (20/24 in)

Cool Down (No Measure)

2 sets:

:30 frog stretch

:30 couch stretch/leg