CrossFit – Mon, May 15

Westshore CrossFit – CrossFit

Warm-up

Rowling (No Measure)

Rowling WarmUp:

On a 7:00 Clock

Teams who complete the most 112m intervals win.
Partner A: Rows to 112m. For every meter Partner A rows under or over 112m, they must perform 2x that many reps of a penalty movement.
Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 112m row.

WOD Prep

1 set:

:30 calorie row

:30 R KBS (53/70 lb)

:30 burpees

:30 wall-ball shots (14/20 lb)(9/10 ft)

WOD

230515 (AMRAP – Reps)

4 rounds for reps:

1:00 calorie row

1:00 Russian kettlebell swings (53/70 lb)

1:00 burpees

1:00 wall-ball shots (14/20 lb)

1:00 rest
SX:

4 rounds for reps:

1:00 calorie row

1:00 Russian kettlebell swing (35/53 lb)

1:00 burpees

1:00 wall balls (10/14lb)

1:00 rest

Cool Down

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves