CrossFit – Mon, Jul 31

Announcements

Monthly Focus

Get ready for an exhilarating ride this month as we dive into the exciting world of clean-and-jerk cycling, all gearing up for the Girl WOD : Gwen at the end of the month! Brace yourself for a fantastic time, filled with numerous benchmarks and skill-building sessions that will propel you to achieve mind-blowing progress! Let’s smash those goals and have a blast together! 💪😄🚀

Westshore CrossFit – CrossFit

Warm-Up

On 9 Min Clock: (1 set each) (No Measure)

10 Samson lunge steps

20 shoulder taps

10 push-ups

20 jumping jacks

100-m run

10 air squats

20 shoulder taps

10 scap pull-ups

20 jumping jacks

100-m run

10 jumping air squats

20 shoulder taps

10 ring rows or 5 strict pull-ups

20 jumping jacks

200-m run

Prove It Round

1 set:

400-m run

12 KB swings

6 unbroken pull-ups

BenchMark WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
SX:

3 rounds for time:

300-m run

21 KB swings (26/35 lb)

12 jumping or banded pull-ups

Post WOD Skill

Accumulate:

25 single-leg KB deadlifts/leg

– Use KB from workout.

Cool Down

2 sets:

:30 calf foam roll/leg

:30 standing hamstring stretch/leg