CrossFit – Sat, Oct 28

Westshore CrossFit – CrossFit

Warm-Up

PVC Switch Game (No Measure)

On 7 Min Clock :

Athletes stand in a circle, and each athlete holds a PVC upright.

The coach calls “left” or right,” and the athletes rotate to the next PVC.

-The game’s object is to ensure the PVCs do not fall as the athletes rotate.

-The group must do penalty reps if an athlete drops a PVC or falls.

WOD

Partner Kelly (Time)

5 rounds for time with a partner:

400-m run

30 box jumps (20/24 in)

30 wall-ball shots (14/20 lb)

– Run together, divide box jumps and wall-ball shots as needed.

SX:

5 rounds for time with a partner:

400-m run

30 box jumps (20in)

30 wall-ball shots (10/14 lb)

– Run together, divide box jumps and wall-ball shots as needed.

Cool Down

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot