CrossFit – Mon, Feb 26

Westshore CrossFit – CrossFit

Warm-Up (No Measure)

AMRAP 6:

2 rounds:

10 jumping jacks

10 over-the-fences

10 jumping jacks

10 Samson lunges

10 jumping jacks

Pratice Rounds: (No Measure)

2 rounds:

4-calorie row

12 double-unders

:30 wall-ball shots

– Use workout variations of each movement.

– Rest 1:00 between rounds

WOD

240226 (AMRAP – Reps)

5 x 2-minute rounds for reps of:

12-cal row

24 double-unders

Max-reps wall-ball shots (14/20 lb)

– Rest 2 minutes between rounds.

SX:

5 x 2-minute rounds for reps of:

12-cal row

24 double-unders // 24 singles

Max-reps wall-ball shots (10/14 lb)

– Rest 2 minutes between rounds.

Cool Down (No Measure)

2 rounds:

1:00 calf roll/side

1:00 quad smash/side

Post WOD Skill (No Measure)

4 sets:

:20 plank hold

:10 rest

:20 flutter kicks

:10 rest