16
Apr
CrossFit – Wed, Apr 17
Westshore CrossFit – CrossFit
Warm-Up (No Measure)
400 M run
directly into:
PVC Switch Game (No Measure)
On 7 Min Clock :
Athletes stand in a circle, and each athlete holds a PVC upright.
The coach calls “left” or right,” and the athletes rotate to the next PVC.
-The game’s object is to ensure the PVCs do not fall as the athletes rotate.
-The group must do penalty reps if an athlete drops a PVC or falls.
WOD
240417 (AMRAP – Rounds and Reps)
AMRAP 20:
400-m run
50 A. KB swings (53/70 lb)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
SX:
AMRAP 20:
400-m run
50 A. KB swings (35/53 lb)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
Cool Down (No Measure)
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot