CrossFit – Sat, Mar 25

24
Mar

CrossFit – Sat, Mar 25

Westshore CrossFit – CrossFit

Warm-up

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

WOD

MetCon (Time)

5 rounds for time:

200-m run

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

10 toes-to-bars
SX:

5 rounds for time:

200-m run

10 wall-ball shots (10/14 lb)

10 hanging knee raises

Post WOD Skill

Hanging L-Sit (Time)

Max-effort hanging L-sit hold
– Scale to a hanging tuck hold.
On a 10 Min Clock:

5 sets:

Max hanging L-sit hold