CrossFit – Tue, Nov 21

Westshore CrossFit – CrossFit

Warm-Up

On 7 Min Clock:

1 set:

100-m jog

1 set:

100-m run

Prove It Round

1 set:

200-m run

10 GHD hip extensions

10 sit-ups

BenchMark WOD

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
SX :

3 rounds for time:

400-m run

25 good mornings (unloaded)

25 sit-ups