CrossFit – Fri, Oct 20

Westshore CrossFit – CrossFit

Warm-Up

Med Ball Toss Warm-Up (No Measure)

1 Round: (8 Min)

-Athletes partner up in groups of two or three.

:15 rest b/t movements

:45 granny tosses

:45 bounce passes

:45 chest passes

:45 side tosses, right

:45 side tosses, left

:45 roll passes

:45 reverse roll passes (stand backs toward each other and through the ball between legs)

:45 overhead throws

WOD Prep

2-3 sets:

5 wall-ball shots

5 push presses

5 box jumps

5 sumo deadlift high pulls

BenchMark WOD

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.
SX:

3 rounds for reps:

1:00 wall-ball shots (6/10 lb)(9/10 ft)

1:00 sumo deadlift high pulls (35/45 lb)

1:00 box step-ups (20 in)

1:00 push presses (35/45 lb)

1:00 row for calories

– Rest 1:00 between rounds.

Cool Down

2 sets:

:30 lacrosse ball calf roll/leg

:30 lacrosse ball foot roll/foot