CrossFit – Sat, Jul 15

Westshore CrossFit – CrossFit

Warm Up

On 6 Min Clock:

3 sets:

:20 easy row

:20 hard row

:20 inch worms + push-up

:20 superman hold

:20 air squats

200-m row (hard)

Practice Round

1 set:

P1: 200-m row

P2: 200-m row

P1: 50-m front carry

P2: 50-m front carry

P1: 5 weighted sit-ups

P2: 5 weighted sit-ups

WOD

230715 (Time)

For time with a partner:

1,000-m row

400-m weighted front carry (35/50lb)

100 weighted sit-ups (14/20)

400-m weighted front carry

1,000-m row

– Use DBs, or KBs, held on the front side of the body for each carry.

SX:

For time with a partner:

1,000-m row

400-m weighted front carry (20/35lb)

100 weighted sit-ups (10/14lb)

400-m weighted front carry

1,000-m row

Cool Down

1 set:

1:00 foam roll upper back

1:00 foam roll lower back, left side

1:00 foam roll lower back, right side