CrossFit – Fri, Feb 16

15
Feb

CrossFit – Fri, Feb 16

Westshore CrossFit – CrossFit

Warm-Up (With Partner) (No Measure)

AMRAP 7:

Round 1:

Partner 1: 100-meter jog

Partner 2: PVC overhead alternating lunges

Round 2:

Partner 1: 50-ft karaoke in each direction

Partner 2: alternating lateral lunges

Round 3:

Partner 1: 100-meter OH plate run

Partner 2: PVC overhead squat

Build Up (No Measure)

4 sets:

1 snatch + 5 overhead squats

– Increase loading to find loading for the first round

Mini Round: (No Measure)

1 set:

200-meter run

3 overhead squats (first barbell weight)

BenchMark WOD

Ladder Nancy (Time)

For time:

5 overhead squats (125/185 lb)

400-m run

10 overhead squats (105/155 lb)

400-m run

15 overhead squats (95/135 lb)

400-m run

20 overhead squats (65/95 lb)

400-m run

25 overhead squats (35/45 lb)

400-m run

SX:

For time:

5 overhead squats (105/135lb)

300-m run

10 overhead squats (95/115 lb)

300-m run

15 overhead squats (65/95 lb)

300-m run

20 overhead squats (55/75 lb)

300-m run

25 overhead squats (35/45 lb)

300-m run

Cool Down (No Measure)

Accumulate:

1:00 banded shoulder stretch/arm

1:00 couch stretch /side