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