CrossFit – Fri, Oct 27

Westshore CrossFit – CrossFit

Warm-Up

On 10 Min Clock: (No Measure)

2 sets:

10 Samson stretch lunges/ side

10 PVC overhead squats

10 PVC good mornings (slow)

10 hollow rocks

10 push-ups

200-m jog

Pre WOD Lifting

WOD

Overhead Squat (On a 10:00 clock:
Build to a heavy set of 5 overhead squats
– Take the barbell from the floor.)

Prove It Round

1 set:

200-m run

5 overhead squats (working weight)

2010 NORCAL SECTIONAL WORKOUT A (AMRAP – Reps)

Against a 6:00 running clock:

Run 800 m

Max rep overhead squats (75/115 lb)
SX :

Against a 6-minute running clock:

Run 600 m // 400 m

Max rep overhead squats (55/75 lb)

Cool Down

Accumulate:

2:00 reach, roll, and lift