CrossFit – Sat, Nov 4

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

231104 (AMRAP – Rounds and Reps)

AMRAP 14 with a partner:

8 chest-to-bar pull-ups

8 wall-ball shots (14/20 lb) (9/10 ft)

– Partners alternate full rounds.

– One partner works at a time.

SX:

AMRAP 14 with a partner:

8 pull-ups

8 wall-ball shots (14/20 lb) (9/10 ft)

– Partners alternate rounds.

Post WOD Skill

Partner Sit-ups (Time)

10 total sets with a partner:

10 weighted sit-ups (14/20 lb)

10 sit-ups

– One partner works at a time to complete a full set.

– 5 sets per partner.

Cool Down

2 sets:

:30 cobra stretch

:30 elbow-to-instep/side