CrossFit – Mon, Aug 28

Westshore CrossFit – CrossFit

Warm-Up

MED BALL TOSS WARM-UP (No Measure)

1 Round: (8 Min)
-Athletes partner up in groups of two or three.
:15 rest b/t movements

:45 granny tosses
:45 bounce passes
:45 chest passes
:45 side tosses, right
:45 side tosses, left
:45 roll passes
:45 reverse roll passes (stand backs toward each other and through the ball between legs)
:45 overhead throws

Mini Round

1 set:

9 DB deadlifts

7 DB box step-ups

200-m run

WOD

230828 (Time)

6 rounds for time:

12 DB deadlifts (35/50 lb)

9 DB box step-up (35/50 lb) (20/24 in)

200-m run

– Use two DBs.

– Rest 2:00 between rounds.

SX:

6 rounds for time:

12 DB deadlifts (20/35 lb)

9 DB box step-up (20/35 lb) (20/24 in)

200-m run

Cool Down

Foam Roll (Checkmark)

Accumulate:

1-3 Rds:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves