CrossFit – Sat, Feb 18

Westshore CrossFit – CrossFit

Warm-up

AMRAP 10: (No Measure)

:30 walking lunge steps

:30 alternating shoulder taps

:30 alternating spiderman stretch

:30 push-ups

200-m run

:30 KB deadlifts

:30 alternating KB taps (KB in front of body)

:30 double-knee tuck in plank

:30 KB goblet squats

200-m run

– Rest :10-:20 between movements

WOD

MetCon (Time)

3 rounds for time with a partner:

60 Russian KB swings (53/70 lb)

800-m run

– Split swings up as needed. One partner works while the other rests; during the runs, the resting partner holds theKB in the front rack position.
SX:

(35/53 lb)(18/26 lb)

Cool Down

Stretch (Checkmark)

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.