CrossFit – Sat, Jan 13

12
Jan

CrossFit – Sat, Jan 13

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock: (No Measure)

200-meter run, slow

10 alternating hamstring scoops

Directly Into:

Line Drills

4 00-meter run, faster

10 unweighted good mornings

10 arm circles

Mini Round

3 rounds:

6 kettlebell swings, partner 1

6 kettlebell swings, partner 2

6 walking lunges, partner 1

6 walking lunges, partner 2

– Use workout load and practice fast transitions.

WOD

240113 (Time)

For time with a partner:

800-meter run

80 KB swings (35/53 lb)

80 KB walking lunges

800-meter run

– Run together, and split KB work as desired.

SX:

For time with a partner:

600-meter run

8 0 KB swings (16/18 lb)

8 0 KB walking lunges

600-meter run

– Run together, and split KB work as desired.

Cool Down

3 sets:

:30 cobra stretch

:30 Spiderman stretch, left

:30 Spiderman stretch, right