CrossFit – Thu, Nov 9

Announcements

Upcoming Important Dates!

Saturday 11/11 is our Veteran’s Day Hero WOD CHAD!!!!

We hope everyone is excited and can’t wait to see you all in the box this Saturday!!

Why CHAD ? Read Here

Monday 11/13 – 9:30AM Class Only (Veteran’s Day Observance)

Saturday 11/18 – Friendsgiving !!! Signup on the whiteboard at the box !

Westshore CrossFit – CrossFit

Warm-Up

Pliability (No Measure)

15-25 Minute Stretch

WOD

Pre WOD Skill

EMOM 6:

:20-:30 single-leg squat practice

RX: 8-12 reps/ minute

SX: 2-6 reps/ minute

231109 (No Measure)

AMRAP 12:

1:00 cumulative plank hold

400-m run

Cool Down

2 sets:

:30 cobra stretch

:30 seated pike stretch/leg