CrossFit – Mon, Jul 10

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock: (No Measure)

200-m run, slow

25ft alternating hamstring scoops

3 sets: per leg running drills

25ft hop & lean

25ft lean & pull

100-m run

:30 rest

200-m run, faster

Pre WOD Skill

Every 2:00 for 4 sets:

3-5 empty barbell squat snatches

Mini Round

5 thrusters

100-m run

– Use workout weight.

WOD

230710 (Time)

3 rounds for time:

15 thrusters (65/95 lb)

400-m run
SX:

3 rounds for time:

15 thrusters (55/75 lb)

400-m run

Cool Down

1 set:

1:00 foam roll quads

1:00 couch stretch/leg