CrossFit – Fri, Sep 29

Westshore CrossFit – CrossFit

Warm-Up

On 10 Min Clock: (No Measure)

10 leg swings/leg

10 unweighted good mornings

10 walking lunges

:30 narrow stance air squats (keep heels down)

10 lateral leg swings/leg

10 single-leg toe touches/leg

:30 alternating standing figure four stretch

:30 air squats

10 inchworms + 1 push-up/rep

10 alternating cossack squats

:30 jumping lunges

:30 air squats

– No rest between lunges and squats.

WOD

230929 (Time)

Every 3:00 for 10 rounds:

250-m row

– Score is slowest time.
SX:

Every 3:00 for 10 rounds:

200-m row

– Score is slowest time.

Cool Down

Accumulate:

:30 foam roll t-spine

:30 med ball plate opener

:30 foam roll quads/side