CrossFit – Sat, Aug 27

Westshore CrossFit – CrossFit

Warm-Up

On 10 Min Clock: (1 set each)

10 alternating Samson stretches

10 alternating scorpion stretches

10 Kang squats

200-m run

20 air squats

10 med-ball rotational tosses/side

Test Round

1 set:

100-m weighted run

10 wall-ball shots (workout weight)

WOD

Metcon (5 Rounds for reps)

5 x 3:00 rounds for reps:

200-m weighted run (14/20 lb)

Max reps wall-ball shots

– Rest 1:00 between rounds.

INTERMEDIATE

5 x 3:00 rounds for reps:

200-m weighted run (10/14 lb)

Max reps wall-ball shots

– Rest 1:00 between rounds.

BEGINNER

5 x 3:00 rounds for reps:

100-m weighted run (6/10 lb)

Max reps wall-ball shots

– Rest 1:00 between rounds.

Skill Work

POST-WOD AFTER PARTY (Checkmark)

4 sets:

:20 sit-ups

– Rest :10

:20 hollow rocks

– Rest :10

Cool Down

Stretching (Checkmark)

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side