CrossFit – Mon, Feb 13

Westshore CrossFit – CrossFit

Warm-up

1 Set each ( 8 Min) (No Measure)

10 leg swings/leg (across the body)

10 leg swings/leg (front to back)

10 alternating Samson stretches

10 alternating scorpion stretches

200-m jog

10 reverse lunges

200-m run

10 air squats

WOD

MetCon (Time)

4 rounds for time:

400-m run

400/500-m row

SX:

4 rounds for time:

300-m run

300/250-m row

Post WOD Skill

Skill (Checkmark)

Accumulate:

50 empty barbell good mornings

Cool Down

Stretch (Checkmark)

Accumulate:

1:00 lacrosse ball foot roll/foot