CrossFit – Sat, Dec 2

Westshore CrossFit – CrossFit

Warm-Up

On a 10 Min Clock: (No Measure)

1 set:

400-meter run

1 round:

10 jumping jacks

10 alternating Spiderman + reaches

10 push-ups to downward dog

10 burpees (slow)

10 box step-ups

10 alternating Samson lunges

10 reverse lunges

10 jumping jacks

10 box jumps

10 alternating scorpion stretches

10 air squats

10 burpees (fast)

10 box jump-overs

Pre WOD Skill

Max Height Box Jump (Distance)

Max Height Box Jump
On a 8:00 clock:

5 attempts at a high box jump

WOD

231202 (Time)

8 rounds for time:

8 alternating DB hang snatches (35/50 lb)

8 box jump-overs (24/30 in)

SX:

8 rounds for time:

8 alternating DB hang snatches (20/35 lb)

8 box jump-overs (20/24 in)

Cool Down

1 set:

1:00 elevated pigeon pose (on the box if needed)/side

:30 calf stretch/side