CrossFit – Fri, Jan 19

18
Jan

CrossFit – Fri, Jan 19

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock: (No Measure)

1 set:

200-meter run, slow

Directly into :

Line drills

1 set:

200-meter run, faster

Practice Round

1 round:

200-meter run

15 double-unders / attempts

WOD

240119 (AMRAP – Rounds and Reps)

AMRAP 20:

400-m run

25 double-unders

400-m run

50 double-unders

400-m run

75 double-unders

400-m run

100 double-unders

etc…

– Add 25 double-unders to each round.

– 100 m of running = 1 rep.

SX:

AMRAP 20:

400-m run

:15 double-under attempts

400-m run

:30 double-under attempts

400-m run

:45 double-under attempts

400-m run

1:00 double-under attempts

etc…

– Add :15 double-unders to each round.

Post WOD Core Work

4 sets:

:20 strict sit-ups

:10 rest

:20 flutter kicks

:10 rest

Cool Down

Accumulate:

1:00 foam roll calf/leg

2:00 sphinx pose