CrossFit – Mon, Aug 21

Westshore CrossFit – CrossFit

Warm-Up

EMOM 5: (No Measure)

Min. 1 | inchworm + push-up

Min. 2 | hollow rocks

Min. 3 | up-down + max-effort jump and reach

Min. 4 | hip taps in an inchworm

Min. 5 | burpee + max-effort jump

Directly Into…

Rowling (No Measure)

Rowling WarmUp:

On a 5:00 Clock

Teams who complete the most 109m intervals win.
Partner A: Rows to 109m. For every meter Partner A rows under or over 109m, they must perform 2x that many reps of a penalty movement.
Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 109m row.

Mini Round

1 round:

:20 calorie row

:10 rest

:20 burpees

WOD

230821 (AMRAP – Reps)

5 rounds for reps:

:20 calorie row

:40 rest

:40 calorie row

:20 rest

1:00 burpees

1:00 rest
— Score is calories + burpees each round.

Post WOD Skill

Accumulate:

50 seated straight leg raises

-Over a DB or other object.

Cool Down

1 set:

:40 seated straddle stretch

:40 seated hamstring stretch, left

:40 seated hamstring stretch, right