CrossFit – Sat, Apr 29

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Westshore CrossFit – CrossFit

Warm-up

AMRAP 8: (No Measure)

20 jumping jacks

10 KB deadlifts

50-ft single-arm KB overhead carry/arm

10 KB bent over rows

WOD Prep

2 sets:

5 KB swings

2 burpees

– Sprint!

WOD

“Red Light, Green Light” (AMRAP – Rounds and Reps)

10 Rounds of 1:00 on – 1:00 off for reps:

8 KB swings (35/53 lb)

4 burpees

– Pick up thenew minute where you left off the previous minute.
SX: (26/35lb)

Post WOD Skill

Accumulate:

3:00 Min Superman Hold

Cool Down

2 sets:

1:00 standing pike stretch

:30 cobra stretch