CrossFit – Tue, Jul 25

Announcements

WSCF Schedule Changes:

7/29 – Box Closed – Hybrid Games

8/5 – Beach WOD – Postcard Inn at St. Pete Beach

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock: (No Measure)

200 M Run (slow)

Line Drills

200M Run (moderate)

Mini Round

1 round:

Run 200 m (fast)

25-ft bear crawl

10 Russian KB swings

– Use workout load.

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WOD

COACH KYLA’S BIRTHDAY WOD (Time)

3 rounds for time:

Run 800 m

100-ft bear crawl

30 Russian KB swings (53/70 lb)

SX:

3 rounds for time:

Run 600m

100-ft bear crawl

30 Russian KB swing (35/53 lb or lighter)

Cool Down

Accumulate:

1:00 scorpion hold/side

1:00 calf roll/side

1:00 thread the needle/side