CrossFit – Mon, Nov 20

Westshore CrossFit – CrossFit

Warm-Up

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

:30 row (easy pace)

10 alternating scorpion stretches

:30 plank hip taps (same side)

:30 row (moderate pace)

10 knee push-ups

:30 active bar hang

:30 row (fast pace)

10 single-arm DB shoulder presses/arm

10 scap pull-ups

:30 row (sprint pace)

:30 single-arm DB overhead hold/arm

10 scap pull-ups

WOD

231120 (Time)

For time:

100 push-ups

– Every minute on the minute including 0:00, row 100 m.
SX:

For time:

80 push-ups (from the knees)

– Every minute on the minute including 0:00, row 100 m.

Post WOD Skill

For Quality & Completion:

Accumulate:

30 strict pull-ups

Cool Down

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side