CrossFit – Sat, Oct 8

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6:

:30 bike, row, run, or jump rope

10 alternating plank reach throughs

10 kipping swings

10 alternating lunges

BenchMark WOD

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
INTERMEDIATE

5 rounds, each for time, of:

10 pull-ups

20 push-ups

30 sit-ups

40 squats

*3-minute rest after each round*

BEGINNER

5 rounds, each for time, of:

10 jumping pull-ups

10 push-ups

20 sit-ups

20 squats

*3-minute rest after each round*

Cool Down

Stretching (Checkmark)

3 sets:

:30 standing pike stretch

:30 scorpion stretch/side

:30 Samson stretch/side