CrossFit – Sat, Feb 11

Westshore CrossFit – CrossFit

Warm-up

MED BALL TOSS WARM-UP (No Measure)

2 Rounds: (10 Min)
-Athletes partner up in groups of two or three.
:15 rest b/t movements

:30 granny tosses
:30 bounce passes
:30 chest passes
:30 side tosses, right
:30 side tosses, left
:30 roll passes
:30 reverse roll passes (stand backs toward each other and through the ball between legs)
:30 overhead throws

WOD

“Love Hurts” (AMRAP – Rounds and Reps)

AMRAP Ascending Ladder (with a Partner) in 14 minutes

2 Wall Ball Shots (20/14 lb) – Partner 1

2 Synchronized Burpees

2 Wall Ball Shots (20/14 lb) – Partner 2

2 Synchronized Burpees

4 Wall Ball Shots (20/14 lb) – Partner 1

4 Synchronized Burpees

4 Wall Ball Shots (20/14 lb) – Partner 2

4 Synchronized Burpees

etc…
SX: 10/14

Post WOD Skill

Accumulate:

100 MedBall Pass Sit-ups with a partner

Cool Down

Foam Roll (No Measure)

Accumulate:

1-3 Rds:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves