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