CrossFit – Wed, Aug 2

Announcements

Monthly Focus

Get ready for an exhilarating ride this month as we dive into the exciting world of clean-and-jerk cycling, all gearing up for the Girl WOD : Gwen at the end of the month! Brace yourself for a fantastic time, filled with numerous benchmarks and skill-building sessions that will propel you to achieve mind-blowing progress! Let’s smash those goals and have a blast together! 💪😄🚀

Westshore CrossFit – CrossFit

Warm-Up

4 sets: (No Measure)

:30 lateral hops over the DB

:10 rest

:30 alternating shoulder taps

:10 rest

:30 hollow rocks

:10 rest

WOD

230802 (Time)

10 rounds for time:

9 toes-to-bars

3 wall walks

SX:

10 rounds for time:

6 toes-to-bars or 9 knee raises

2 wall walks or 3 partial wall walks

Cool Down

3 sets:

:30 band pull-aparts

:30 child’s pose stretch

:30 thread the needle/side

Tabata Bike Cals (Calories)

8 sets: For Total Cals
:20 calorie bike
:10 rest