CrossFit – Sat, Nov 18

Westshore CrossFit – CrossFit

Warm-Up

On 10 Min Clock: (No Measure)

1 set :

30 jumping jacks

20 med-ball air squats

30 skier jacks

20 med-ball strict presses

30 jumping pull-ups (fast up, fast down)

2 sets :

10 ring rows

20 med-ball thrusters

30 med-ball Russian twists

10 ring rows

20 med-ball thrusters

Mini Round

2 sets:

:20 thrusters

Rest :10

:20 pull-ups or scaling

Rest :10

BenchMark WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
SX:

For time:

21-15-9:

Thrusters (35/45 lb)

Jumping pull-ups

Cool Down

2 sets :

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side