CrossFit – Sat, May 13

Westshore CrossFit – CrossFit

Warm-up

On 13 Min Clock: (No Measure)

400m run (EASY )

1 set:

25 ft line drills:

– Bear crawl

– Samson lunges

– Spiderman twist

– Side lunges

– Crab walk

– Burpee broad jump

200m Run ( MODERATE)

3 rounds for quality

5 Scap pull-ups

10 Plank shoulder taps (R/L) to Down Dog

10 air squats

200m Run ( FAST)

BenchMark WOD

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
SX:

For time:

50 jumping pull-ups

60 push-ups

70 sit-ups

80 squats

– Spend no more than 5:00 on each movement.

Cool Down

200-m run or walk

then 3 sets:

:45 child’s pose

:45 frog stretch