CrossFit – Mon, Oct 23

Westshore CrossFit – CrossFit

Warm-Up

On 10 Min Clock: ( 1 set each) (No Measure)

5 ring rows

10 knee push-ups

15 air squats

:15 hollow hold

:15 superman hold

5 strict pull-ups or chin-ups

10 push-ups

15 air squats

:15 hollow hold

:15 superman hold

5 strict chest-to-bar pull-ups

10 strict ring dips

15 air squats

:15 hollow hold

:15 superman hold
— Use remaining time with a PVC, Foam Roller, or band.

WOD

231023 (Distance)

5 sets:

On a 2:00 clock:

Max distance row

– Rest 2:00 between sets.

Post WOD Skill

Skill Work (Checkmark)

​​​​​​ 3 sets:

20 GHD sit-ups

20 good mornings (35/45 lb)
RX: 20 full-ROM GHD sit-ups

SX: 20 Weighted sit-ups (14/20lb)

Cool Down

1 set:

1:30 couch stretch / leg

1:00 thread the needle / arm