CrossFit – Fri, Sep 15

Westshore CrossFit – CrossFit

Warm-Up

On 8 Min Clock: (No Measure)

20 jumping jacks

10 KB deadlifts

20 jumping jacks

10 KB goblet squats

20 jumping jacks

5 single-arm KB shoulder presses/arm

20 jumping jacks

5 KB windmills/arm
— light weight on KB w/ 3 sec. pause on each.

— Foam Roll remaining time.

Mini Round

1 round:

6 Russian KB swings

4 box jump-overs

– Use workout KB load and box height.

WOD

230915 (Time)

3 rounds for time:

40 Russian KB swings (35/53 lb)

20 box jump-overs (20/24 in)

SX:

3 rounds for time:

40 Russian KB swings (26/35 lb or lighter)

20 box jump-overs (12/20 in

Post WOD Skill

400M Overhead Plate Carry (— For Time & weight )

Accumulate:

400-m overhead plate carry

Cool Down

2 sets:

:30 calf stretch/leg

:30 banded lat stretch/arm

:30 thread the needle/side