25
Nov
CrossFit – Sat, Nov 26
Westshore CrossFit – CrossFit
Warm-up
On 6 Min Clock:
1:00 jumping jacks
Directly Into:
10 alternating spiderman stretches
10 air squats
10 sit-ups
10 push-ups
10 ring rows
200-m run
5 pull-ups
WOD
MetCon (Time)
5 rounds for time:
200-m run
20 pull-ups
200-m run
20 push-ups
200-m run
20 sit-ups
200-m run
20 air squats
INTERMEDIATE
4 rounds for time
BEGINNER
3 rounds for time
Cool Down
Stretch (No Measure)
1 set:
:45 lacrosse ball in lat/side
1:00 cobra stretch