CrossFit – Fri, Sep 30

Westshore CrossFit – CrossFit

Warm-up

On an 8:00 clock:

Partner 1 | 100-m run + 50-ft bear crawl

Partner 2 | Cossack squats, plank hold, samson lunges, hollow rocks

– One partner runs and bear crawls while the other AMRAPs one movement at a time.

Test Round

2 sets:

:20 double-unders

:20 sit-ups

– Rest :20

BenchMark WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
INTERMEDIATE

Same as Rx’d

BEGINNER

For time:

50-40-30-20-10 reps of:

Single-unders

sit-ups

Accessory

Post WOD Cardio (Time)

Post-workout:

3 sets:

200-m jog

600-m run

-Slow Jog, Fast Run

Cool Down

Stretching (Checkmark)

2 sets:

:30 lacrosse ball foot roll/side

:30 sit and reach stretch