CrossFit – Tue, Feb 7

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock: (No Measure)

:45 PVC overhead lunges

:45 ring rows

:45 plate squats

:45 scap pull-ups

:45 PVC overhead squats

:45 pull-to-stands

– Rest ~ :10 b/t movements

Build Up

2 sets each partner:

10 overhead squats

– One partner works while the other rests.

ROPE CLIMB:

2 sets each partner:

1 rope climb

– One partner works while the other rests.

WOD

MetCon (Time)

3 rounds for time with a partner:

800-m run

10 rope climbs

50 overhead squats (65/95 lb)

– Run together and split the rope climbs and squats as needed.

SX:

3 rounds for time with a partner:

400-m run

12 pull-to-stands

50 overhead squats (35/45)

– Run together and split the rope climbs and squats as needed.

Cool Down

Stretch (No Measure)

2 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg

:30 sit and reach (straddle)