24
Nov
CrossFit – Sat, Nov 25
Westshore CrossFit – CrossFit
Warm-Up
On 8 Min Clock: (No Measure)
400 M Run
Directly Into:
PVC Switch Game:
Athletes stand in a circle, and each athlete holds a PVC upright. The coach calls “left” or right,” and the athletes rotate to the next PVC. -The game’s object is to ensure the PVCs do not fall as the athletes rotate. -The group must do penalty reps if an athlete drops a PVC or falls.
WOD
231122 (AMRAP – Rounds and Reps)
AMRAP 20:
400-m run
50 KB swings (53/70 lb)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed .
SX:
AMRAP 20:
400-m run
50 KB swings (35/53 lb)
400-m single-KB farmers carry
Post WOD Skill
3 sets:
1:00 plank hold (accumulate)
20 strict sit-ups
Cool Down
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot