CrossFit – Tue, Aug 1

Announcements

Monthly Focus

Get ready for an exhilarating ride this month as we dive into the exciting world of clean-and-jerk cycling, all gearing up for the Girl WOD : Gwen at the end of the month! Brace yourself for a fantastic time, filled with numerous benchmarks and skill-building sessions that will propel you to achieve mind-blowing progress! Let’s smash those goals and have a blast together! 💪😄🚀

Westshore CrossFit – CrossFit

Warm-Up

Rowling (No Measure)

Rowling WarmUp:

On a 7:00 Clock

Teams who complete the most 109m intervals win.
Partner A: Rows to 109m. For every meter Partner A rows under or over 109m, 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 109m row.

WOD

230801 (Time)

For time:

50-40-30-20-10

Calorie row

– Perform 15 wall-ball shots (14/20 lb)(9/10 ft) after each row.

SX:

For time:

30-25-20-15-10

Calorie row

– Perform 15 wall-ball shots (10/14 lb)(9/10 ft) after each row.

Post WOD Skill

Turkish Get Up (Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB)

Cool Down

Accumulate:

1:00 couch stretch/side

1:00 quad foam roll/side

1:00 press-up hold