CrossFit – Mon, Oct 24

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock:

10 alternating soldier kicks / side

10 alternating Samson stretches / side

10 inch-worms

10 alternating reverse lunges / side

10 skier jacks

10 tuck jumps

10 sit-ups

10 alternating scorpion stretches / side

10 up-downs

WOD

MetCon (Time)

For time:

200-m run

40 box jumps (20/24 in)

40 sit-ups

200-m run

30 box jumps

30 sit-ups

200-m run

20 box jumps

20 sit-ups

200-m run

10 box jumps

10 sit-ups

INTERMEDIATE

Same as Rx’d

BEGINNER

For time:

100-m run

20 box jumps (20/24 in)

20 sit-ups

100-m run

15 box jumps

15 sit-ups

100-m run

10 box jumps

10 sit-ups

100-m run

5 box jumps

5 sit-ups

Post WOD Skill

Skill Work (Checkmark)

3 sets for quality & completion:

:30 plank hold on rings

– Rest :30

:30 seated straight leg raises

– Rest :30

– Ring should be about 6-inches off the ground.

Cool Down

Theragun Recovery (Checkmark)

Spend 3-8 minutes with the Theragun. Address any sore areas post WOD.