CrossFit – Sat, Sep 23

Westshore CrossFit – CrossFit

Warm-Up

Rowling (No Measure)

Rowling WarmUp:

On a 5:00 Clock

Teams who complete the most 119m intervals win.

Partner A: Rows to 119m. For every meter Partner A rows under or over 119m, they must perform 2x that many reps of a penalty movement.

Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 119m row.

WOD

MetCon (Calories)

EMOM 20:

Odd minutes | Max calorie row

Even minutes | Accumulate :20 L-sit hold
SX:

EMOM 20:

Odd minutes | Max calorie row

Even minutes | Accumulate :20 L-sit hold (knees tucked)

Post WOD Skill

2 sets:

20 good mornings (empty barbell)

20 superman arch-ups

Cool Down

Accumulate:

:30 lat roll/side

1:00 cobra stretch