CrossFit – Sat, Sep 9

Westshore CrossFit – CrossFit

Warm-Up

On 6 Min Clock: (No Measure)

1:00 jumping jacks

:30 mountain climbers

:30 alternating spiderman stretches (fast)

1:00 Echo Bike

WOD

230909 (AMRAP – Rounds and Reps)

AMRAP 30 with a partner:

100-calorie Echo Bike

100 KB snatches (53/70 lb)

100 toes-to-bars

– Split work as needed with one person working at a time.
SX:

AMRAP 30 with a partner:

100-calorie Echo Bike

100 KB snatches (35/53 lb or lighter)

50 toes-to-bars

Cool Down

1 set:

200-m cooldown walk

1:00 double-forearm stretch