CrossFit – Thu, Mar 30

29
Mar

CrossFit – Thu, Mar 30

Westshore CrossFit – CrossFit

Warm-Up

3 sets:
Row or bike:
:30 easy pace
:20 moderate pace
:10 fast pace

3 sets:
5 elbow-to-instep/leg
:30 goblet hold good mornings
10 alternating goblet hold reverse lunges
10 alternating single-leg toe touches
– Use one dumbbell.

1 set:
5 x shuttle runs

Mini Round

1 round:
5 double-dumbbell box step-overs
3 shuttle runs
– 1 shuttle run = 25 ft down/25 ft back.
– Use workout dumbbell load and box height.

WOD

240331

Complete as many reps as possible in 10:00 of:
10 double-DB box step-overs (20/35 lb) (20/24 in)
5 shuttle runs
– 1 shuttle run = 25 ft down/25 ft back.

SX:

Complete as many reps as possible in 10:00 of:
10 double-DB box step-overs (10/15 lb) (20/24 in)
5 shuttle runs

Post WOD Skill

Cool Down

2 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right