CrossFit – Tue, Feb 20

19
Feb

CrossFit – Tue, Feb 20

Westshore CrossFit – CrossFit

Warm-Up

Rowling Warm-Up (AMRAP – Reps)

On a 8:00 Clock: Teams who complete the most 102m intervals win. Partner A: Rows to 102m. For every meter Partner A rows under or over 102m, 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 row.

Mini Round: (No Measure)

1 round:

6 box jumps

8 push-ups

6-calorie row

– Step down from the box.

WOD

240220 (Calories)

Every 2:00 for 4 rounds:

6 box jumps (24/30 in)

12 push-ups

Max-calorie row

– Rest 2:00 between rounds.

– Score is total calories rowed.

SX:

Every 2:00 for 4 rounds:

6 box jumps (20/24 in)

12 push-ups

Max-calorie row

– Rest 2:00 between rounds.

– Score is total calories rowed.

Cool Down

Recovery Tools (No Measure)

Spend 3-8 minutes with the Theragun or other recovery items. Address any sore areas post WOD.