CrossFit – Sat, Mar 2

Westshore CrossFit – CrossFit

Warm-Up (No Measure)

25 ft of each, then jog 25 ft back:

Jog (2x)

Skipping high knees

Butt kickers

Lateral jumping jacks/side

Karaoke/side

Bear crawl

Backward bear crawl

200-meter run

– Out and back; pick up the pace on the 100 meters back

Mini Round (No Measure)

1 round with a partner:

5 thrusters, partner 1

5 thrusters, partner 2

100-meter run together

– Use workout load.

WOD

240302 (AMRAP – Rounds and Reps)

With a partner, complete as many rounds as possible in 20 minutes of:

20 thrusters (95/135 lb)

400-m run

– Run together; split thrusters as needed.

SX:

With a partner, complete as many rounds as possible in 20 minutes of:

20 thrusters (65/95 lb)

400-m run

Cool Down (No Measure)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg