CrossFit – Tue, Jul 18

Westshore CrossFit – CrossFit

Warm-up

Plank Tap Relay Game (No Measure)

On a 6:00 clock:
Plank tap relays

Mini Round

1 set:

:10 L-sit hold

3 burpees-to-target

25-ft DB farmers carry

WOD

230718 (Distance)

5 sets:

On a 2:00 clock:

:30 L-sit hold

10 burpees-to-target (12 in)

Max distance DB farmers carry (35/50 lb)

Rest for 1:00.

– Use two DBs.

SX:

5 sets:

On a 2:00 clock:

:30 L-sit hold (knees bent)

10 burpees-to-target (6 in)

Max distance DB farmers carry (20/35 lb)

Rest for 1:00.

– Use two DBs.

Post WOD Skill

On a 5:00 clock:

Handstand walk, kick-ups, or freestanding handstands for total time / distance.

Cool Down

2 sets:

:30 cobra stretch

:30 alternating scorpion stretch