CrossFit – Sat, Sep 24

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock: (1 set each)

10 leg swings/leg (across the body)

10 leg swings/leg (front to back)

10 alternating Samson stretches

10 alternating scorpion stretches

200-m run

10 box step-ups

WOD

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
INTERMEDIATE

5 rounds for time:

400-m run

30 box jumps (16/20 in)

30 wall-ball shots (10/14 lb)

BEGINNER

5 rounds for time:

300-m run

20 step-ups (16/20 in)

20 wall-ball shots (10/14 lb)

Cool Down

Stretching (Checkmark)

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot