CrossFit – Mon, Oct 2

Westshore CrossFit – CrossFit

Warm-Up

On 10 Min Clock: (No Measure)

2 sets:

1:00 alternating spiderman stretches

1:00 alternating scorpion stretches

1:00 air squats

Directly into:

30 jumping jacks

10 box step-ups

10 hanging knee raises

20 jumping jacks

10 box jumps (step down)

10 knees-to-armpits

Build Up

2 sets:

5 wall-ball shots

5-7 deadlifts

5-7 push presses

– Build to your workout weight.

WOD

231002 (Time)

3 rounds for time of:

20 wall-ball shots (14/20 lb)

20 deadlifts (75/115 lb)

20 box jumps (20/24 lb)

20 push presses (75/115 lb)

20 toes-to-bars

Rest 1:00
SX :

3 rounds for time of:

15 wall-ball shots (10/14 lb)

15 deadlifts (55/75 lb)

15 box jumps (12/20 in)

15 push presses (55/75 lb)

15 lying leg raises

Rest 1:00

Cool Down

1 set:

:30 calf roll/side

:30 shin roll/side

:30 quad roll/side

:30 glute roll (figure 4)/side

:30 lat roll/side