CrossFit – Sat, Mar 11

Westshore CrossFit – CrossFit

On 7 Min Clock: (No Measure)

2 sets each:

10 leg swings/leg

10 lateral leg swings/leg

5 air squats

5 sumo stance squats

5 narrow stance squats

5 air squats

5 inchworms + 1 push-up each

:30 alternating spiderman stretches

:30 air squats

5 diver bomber push-ups

Pre WOD Skill

Wall Walk (EMOM 5:
1-3 wall walks)

WOD

MetCon (Time)

For time:

100 air squats

5 handstand push-ups

25 alternating shoulder taps (stomach facing the wall)

75 air squats

10 handstand push-ups

25 alternating shoulder taps (stomach facing the wall)

50 air squats

15 handstand push-ups

25 alternating shoulder taps (stomach facing the wall)

25 air squats

20 handstand push-ups

25 alternating shoulder taps (stomach facing the wall)
SX:

For time:

100 air squats

5 pike push-ups

20 alternating shoulder taps off box

75 air squats

10 pike push-ups

20 alternating shoulder taps off box

50 air squats

15 pike push-ups

20 alternating shoulder taps off box

25 air squats

20 pike push-ups

20 alternating shoulder taps off box

Cool Down

Stretch (Checkmark)

2 sets:

1:00 foam roll lower back

:30 cat-cow

:30 standing pike stretch