CrossFit – Sat, Jan 7

Westshore CrossFit – CrossFit

Warm-up

Warm-Up (No Measure)

AMRAP 9:

10 Samson lunges

10 Inch worm (no pushup)

:30 PVC overhead squats (2 sec pause in the bottom)

:30 Push-up to down dog

:30 ring rows / dips / jumping pull-ups

100-m run

WOD

MetCon (AMRAP – Rounds)

AMRAP 20 with a partner:

200-m run

1:00 plank hold

– Partner 1 runs while partner 2 holds the plank. Partners switch when the runner returns.

– 1 Round= both partners finishing a 200-m run and the plank.
– 1 Round = both partners finishing a 200-m run and the plank.

Cool Down

Stretch (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves