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