CrossFit – Tue, Mar 5

Westshore CrossFit – CrossFit

Warm-Up (No Measure)

10 leg swings/leg

20 unweighted good mornings

10 walking reverse lunges

:30 narrow stance air squats (keep heels down)

10 lateral leg swings/leg

20 single-leg toe touches/leg

:30 alternating standing figure four stretch

:30 air squats

10 inchworms + 1 push-up/rep

20 alternating cossack squats

:30 jumping lunges

:30 air squats

WOD

240306 (Time)

Every 4:00 for 5 rounds:

400/500-m row

– Rest the remaining time in the interval.

– Score is slowest interval.

SX:

Every 4:00 for 5 rounds:

300/400-m row

Cool Down (No Measure)

1 set:

200-meter cooldown walk

1:00 couch stretch/side

1:00 hamstring stretch/side