CrossFit – Tue, Sep 6

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 8:

10 air squats

10 samson lunge steps

20 shoulder taps

10 push-ups

20 jumping jacks

100-m run

Test Round

1 set:

200-m run

12 KB swings

6 unbroken pull-ups

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
INTERMEDIATE

3 rounds for time of:

400-m run

21 KB swings (26/35 lb)

12 pull-ups

BEGINNER

3 rounds for time of:

200-m run

21 KB Swings (18/26 lb)

12 jumping pull-ups

Skill Work

EMOM 8:

5-10 strict handstand push-ups

Intermediate: reduced volume and/or reduce ROM up to 4 in, but no more.

Beginner: piked push-ups.

Cool Down

Stretch (Checkmark)

1 set:

200-m recovery walk

1:00 forearm stretch against wall/side