CrossFit – Wed, Apr 17

Westshore CrossFit – CrossFit

Warm-up

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

MetCon (AMRAP – Rounds and Reps)

AMRAP 20:

400-m run

50 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 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