CrossFit – Sat, Oct 21

Westshore CrossFit – CrossFit

Warm-Up

On 10 Min Clock: (No Measure)

400-m run (easy pace)

25-ft down and back:

Bear crawl (down)

Samson lunges (back)

Spiderman twist

Side lunges

200-m run (moderate pace)

3 rounds for quality:

10 plank shoulder taps (R/L) to down dog

10 Kang squats

200-m run FAST/STRIDE

WOD Prep

2 sets:

3-5 DB thrusters

– Increase in load to workout weight.

BenchMark WOD

Fast & Heavy (Time)

For time:

21 DB thrusters (35/50 lb)

400-m run

18 DB thrusters

400-m run

15 DB thrusters

400-m run

– Use two DBs.
SX:

For time:

21 DB thrusters (25/35 lb)

400-m run

18 DB thrusters

400-m run

15 DB thrusters

400-m run

– Use two DBs.

Post WOD Skill

Accumulate 3:00 total minutes of hollow holds

– Scale to a variation that allows for :20+ holds at a time.

– Rest as needed.

Cool Down

2 sets:

:30 couch stretch/leg

:30 elbow-to-instep stretch/leg