CrossFit – Sat, Oct 1

30
Sep

CrossFit – Sat, Oct 1

Westshore CrossFit – CrossFit

Warm-up

AMRAP 7:

50-ft shuttle run

12 synchronized sit-ups

12 synchronized PVC pass throughs

– Partners perform the warm-up synchronized.

WOD

MetCon (Time)

2 rounds for time:

With a partner:

50 KB swings (53/70 lb)

60 box jump overs (20/24 in)

70 synchronized walking lunge steps

INTERMEDIATE

2 rounds for time:

With a partner:

50 KB swings (35/53 lb)

60 box jump overs (20/24 in)

70 synchronized walking lunge steps

BEGINNER

2 rounds for time:

With a partner:

50 KB swings (26/35 lb)

60 box jump overs (12/16 in)

70 synchronized walking lunge steps

Skill Work

Post WOD Accessory (Weight)

4 sets for load:

10 KB side bends/side

1:00 double KB front-rack hold

Cool Down

Stretching (Checkmark)

2 sets:

:30 frog stretch

:30 couch stretch/leg