CrossFit – Sat, Aug 26

Westshore CrossFit – CrossFit

Warm-Up

On 6 Min Clock: (No Measure)

3 sets:

10 banded pass throughs

10 alternating soldier kicks

10 banded pull-aparts

10 scap pull-ups

Mini Round

1 round:

5 pull-ups

1 Turkish get-up/arm

– Use workout variations of each movement.

WOD

MetCon (Time)

For time:

60 pull-ups

20 KB Turkish get-ups (35/53 lb)

– Switch arms as needed.
SX:

For time:

40 jumping pull-ups

20 DB Turkish get-ups (18/26 lb or lighter)

– Switch arms as needed.

Post WOD Skill

400 M Farmer’s Carry (Weight)

For time and load:
400-m farmer’s carry
– Single-KB farmers carry.

– Use workout KB.

Cool Down

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side