CrossFit – Tue, Nov 1

Westshore CrossFit – CrossFit

Warm-up

Station Rotation (No Measure)

3 sets:
:30 bike (slow)
:30 Samson stretch lunges
:30 situp
:30 air squats
– Rest :15 between movements.

WOD

MetCon (Time)

5 rounds for time:

24/30-cal bike

– Rest 2:00 between rounds.

INTERMEDIATE

5 rounds for time:

17/24-cal bike

– Rest 2:00 between rounds.

BEGINNER

5 rounds for time:

10/15-cal bike

– Rest 2:00 between rounds.

Core

Situps (Checkmark)

Accumulate:

100 weighted sit-ups (14/20lb)

Cool Down

Stretching (Checkmark)

3 sets:

:30 cobra stretch

:30 Samson stretch/side

:30 Quad holds/side