CrossFit – Fri, Aug 18

Westshore CrossFit – CrossFit

Warm-Up

On 6 Min Clock: (No Measure)

1 round:

4 scap push-ups

12 jumping jacks

8 scap shrugs on pull-up bar

2 rounds:

4 push-ups

12 jumping jacks

8 strict pull-ups or jump and slow lower

Pre WOD Skill

Chest-To-Bar Pull-ups (Every 2:00 for 5 sets:
1-5 strict chest-to-bar pull-ups)

– On the 5th set, perform as many unbroken reps as possible.

Mini Round

1 round:

5 burpees-to-target

5 double-unders

5 crossovers

– Use workout variation of each movement.

WOD

230818 (Time)

3 rounds for time:

15 burpees-to-target (6 in)

50 double-unders

15 burpees-to-target

50 crossovers

– Athletes may only use one jump rope.

SX:

3 rounds for time:

15 burpees-to-target (6 in)

:30 double under attempts

15 burpees-to-target

:30 crossover attempts

– Athletes may only use one jump rope.

Cool Down

1 set:

1:00 scorpion stretch/arm

15 slow calf stretch + raises/leg