CrossFit – Tue, Oct 11

Westshore CrossFit – CrossFit

Warm-up

On 9 Min Clock:  (1set each)

200-m jog (fast pace)

10 alternating lunges

10 air squats

Skill Work

Max Height Box Jump (Distance)

Max Height Box Jump
Pre-workout:

On an 8:00 clock:

Build to a max height box jump

WOD

MetCon (5 Rounds for reps)

5 rounds for reps:

400-m run

1:00 alternating single-leg squats

INTERMEDIATE

Same as Rx’d

BEGINNER

5 rounds for reps:

200-m run

1:00 alternating reverse lunges

Cool Down

Stretch (Checkmark)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves