CrossFit – Fri, Oct 7

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock: ( 1 set each)

200-m jog

30 single unders

20 BW lunges (10/leg)

5 inchworm walkouts

100-m sprint

100-m jog

50 double-unders

12 BW lunges (6/leg)

5 inchworm walkouts

Pre-WOD Sprint

100m Sprint (5 Rounds for time)

Perform 1 set every 2:00

Run at 85-90% effort. If they want, give 100% effort on last set.

5 sets:

100-m sprint

Dub Practice

2 sets:

15-30 double-unders

WOD

MetCon (Time)

5 rounds for time:

75 double-unders

400-m run

INTERMEDIATE

5 rounds for time:

1:00 double unders / attempts

400-m run

BEGINNER

5 rounds for time:

50 single-unders

200-m run

Cool Down

Theragun Recovery (Checkmark)

Spend 3-8 minutes with the Theragun. Address any sore areas post WOD.