CrossFit – Mon, Nov 14

Westshore CrossFit – CrossFit

Warm-up

Line Drills (10 Min)

Mini Round

10 jumping lunges

200-m run

10 jumping lunges

WOD

MetCon (Time)

2 rounds for time:

800-m run

50 jumping lunges
INTERMEDIATE

Same as Rx’d

BEGINNER

2 rounds for time:

400-m run

30 walking lunges

Post WOD Skill

Skill Work (Checkmark)

Post-workout:

4 sets:

20 DB weighted hip extensions (PYW)

10 banded side-steps (left)

10 banded side-steps (right)

Cool Down

Stretch (Checkmark)

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg