CrossFit – Tue, Oct 18

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6:

max distance shuttle runs (50-ft)

-When Coach calls, stopping and completing 10 reps of a movement.

WOD

MetCon (Time)

3 rounds for time:

300-m run

:30 rest

200-m run

:30 rest

100-m run

:30 rest

INTERMEDIATE

Same as Rx’d

BEGINNER

3 rounds for time:

200-m run

:30 rest

100-m run

:30 rest

50-m run

:30 rest

Skill Work

Post WOD Skill (Checkmark)

4 sets for quality:

25 weighted sit-ups (14/20)

15 banded side-steps (left)

15 banded side-steps (right)

Cool Down

Theragun Recovery (Checkmark)

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