CrossFit – Tue, Jan 24

Westshore CrossFit – CrossFit

Warm-up

On 9 Min Clock: (No Measure)

3 Min Row or Bike

Then…

2 sets:

:30 medball push presses

:30 single-unders

2 sets:

:30 air squats to a medball

:30 single-unders or double-unders

1 set:

:30 medball thrusters

:30 double-unders or double-under attempts

Mini Round

Mini Round (No Measure)

1 fast set:

5 wall-ball shots

3 burpees to plate

WOD

MetCon (Time)

For time:

150 wall-ball shots (14/20 lb)

– Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate (25lb).

SX:

For time:

125 wall-ball shots (10/14 lb)

– Starting at 0:00 and every 2:00 after, perform 5 burpees to a plate (15lb).

Post WOD Skill

Hold x2 (Checkmark)

Accumulate:

2:00 plank hold

2:00 handstand hold

Cool Down

Stretch (Checkmark)

3 sets:

:30 Samson lunges/leg