CrossFit – Tue, Nov 8

Announcements

Veterans Day Schedule Changes:

Nov 11th & Nov 12th – ONE WOD EACH DAY ONLY at 9:30am & Open Gym until 1PM

Westshore CrossFit – CrossFit

Warm-up

On 12 Min Clock : (1 Set Each)

200-m jog

10 alternating Spiderman stretches

100 ft walk on toes

10 inch-worms

100 ft walk on heels

200-m run

10 jumping squats

10 hand-release push-ups

:30 jump rope

Pre WOD Lifting

Thruster (Every 1:30 x 6 sets:
6 DB thrusters)

WOD

METCON (AMRAP – Rounds and Reps)

AMRAP 12:

400-m run

8 DB squats (35/50 lb)

30 double-unders

INTERMEDIATE

AMRAP 12:

400-m run

8 DB squats (25/35 lb)

15 double-unders

BEGINNER

AMRAP 12:

200-m run

8 DB squats (15/25 lb)

30 single-unders

Cool Down

Theragun Recovery (Checkmark)

Spend 3-8 minutes with the Theragun. Address any sore areas post WOD.