CrossFit – Fri, Feb 3

2
Feb

CrossFit – Fri, Feb 3

Westshore CrossFit – CrossFit

Warm-up

CrossFit Warm-up (No Measure)

3 sets: (11 Min)
10 reps or :30 of each movement:
Samson stretch lunge
PVC Overhead squat (weight in heels)
Strict sit-ups (minimal arm movement)
Good mornings (neutral spine)
Strict pull-ups (full ROM)
Strict ring dips (full ROM)

Mini Round

2 sets: (No Measure)

125/150–m row

8 v-ups

WOD

MetCon (Time)

For time:

800/1,000-m row

40 v-ups

600/750-m row

40 v-ups

400/500-m row

SX:

For time:

800/1,000-m row

40 alternating v-ups

600/750-m row

40 alternating v-ups

400/500-m row
-Scale to Sit-ups if longer than 2:00 in 1st set of Sx.

Finisher

Hanging L-Sit (Time)

1 set:
Max-effort hanging L-sit hold
– Scale to a hanging tuck hold.

Cool Down

Stretch (Checkmark)

1 set:

1:00 cobra stretch

1:00 seated straddle stretch