CrossFit – Sat, Feb 24

Westshore CrossFit – CrossFit

Warm-up

1 set :

200 M jog

Directly Into:

Med Ball Toss Warm-Up (No Measure)

1 Round: (8 Min)

-Athletes partner up in groups of two or three.

:15 rest b/t movements

:45 granny tosses

:45 bounce passes

:45 chest passes

:45 side tosses, right

:45 side tosses, left

:45 roll passes

:45 reverse roll passes (stand backs toward each other and through the ball between legs)

:45 overhead throws

Mini Round: (No Measure)

1 set:

10 pull-ups (5 per partner)

20 wall-ball shots (10 per partner)

WOD

240224 (Time)

5 rounds for time with a partner:

20 pull-ups

30 wall-ball shots (14/20 lb) (9/10 ft)

400-m run

– Divide pull-ups and wall-ball shots evenly, and run together.

SX:

5 rounds for time with a partner:

20 jumping pull-ups

30 wall-ball shots (6/10 lb)

300-m run

– Divide pull-ups and wall-ball shots evenly, and run together.

Cool Down (No Measure)

Accumulate:

1:00 couch stretch/side