CrossFit – Mon, Sep 18

Westshore CrossFit – CrossFit

Warm-Up

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

10 Samson lunge steps

20 shoulder taps

10 push-ups

20 jumping jacks

100-m run

10 air squats

20 shoulder taps

10 scap pull-ups

20 jumping jacks

100-m run

10 jumping air squats

20 shoulder taps

10 ring rows or 5 strict pull-ups

20 jumping jacks

200-m run

Mini Round

1 set:

400-m run

12 KB swings

6 unbroken pull-ups

BenchMark WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
SX:

3 rounds for time:

400-m run

21 KB swings (26# /35#)

6 pull-ups

Post WOD Skill

Pull-ups (For Quality and Completion:
Accumulate:
30 strict pull-ups
)

Cool Down

2 sets:

:30 calf foam roll/leg

:30 standing hamstring stretch/leg