CrossFit – Tue, Nov 28

Westshore CrossFit – CrossFit

Warm-Up

On 6 Min Clock: (No Measure)

2 sets:

100-meter run

10 alternating Cossack squats

10 ring rows

5 up-downs + jump and reach

Build Up

1 set:

3 squat cleans/person (INT Weight)

– Rest :30-1:00

5 squat cleans/person ( WOD Weight)

WOD

Partner Badger (Time)

3 rounds for time with a partner:

30 squat cleans (65/95 lb)

30 pull-ups

800-meter run

– Athletes run together but break up the cleans and pull-ups as needed.

SX:

3 rounds for time with a partner:

30 squat cleans (45/65 lb)

30 pull-ups (jumping or banded)

600-meter run

– Athletes run together but break up the cleans and pull-ups as needed.
— In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.

Cool Down

2 sets:

1:00 foam roll calves

:30 cat-cow

:30 standing pike stretch