CrossFit – Tue, Feb 28

Westshore CrossFit – CrossFit

Warm-up

On 9 Min Clock: (1 set each) (No Measure)

1:00 row/ bike

10 alternating Samson stretch

10 alternating plank reach throughs

10 box step-ups (20/24 in)

1:00 row/ bike

10 sit-ups

10 alternating DB deadlift

10 alternating v-ups

10 alternating DB sumo deadlift high pulls

1:00 row/ bike

10 v-ups

10 DB box step-ups

10 alternating DB snatches

WOD Prep

1 set:

:30 row/ bikefor calories

5 toes-to-bar

5 DB box step-ups

5 alternating DB snatches

:30 row/ bikefor calories

WOD

MetCon (Time)

For time:

42/60 calorie row or bike

then…

21-15-9-3:

Toes-to-bars

DB box step-ups (20/24 in) (35/50 lb)

Alternating DB snatches (35/50 lb)

then…

42/60 calorie row or bike

— Use a single DB for step-ups and DB snatches.

— Athletes pick of row or bike.
SX:

For time:

30/42 calorie row or bike

then…

21-15-9-3:

Hanging knee raises

DB box step-ups (20/24 in) (20/35 lb)

Alternating DB snatches (20/35 lb)

then…

30/42 calorie row or bike

Cool Down

Stretch (Checkmark)

Accumulate:

1:00 foam roll calf/leg

1:00 foam roll IT band/leg