CrossFit – Wed, Aug 23

Westshore CrossFit – CrossFit

Warm-Up

On 9 Min Clock: (2 sets) (No Measure)

10 alternating spiderman stretches (5 sec hold)

10 leg swings/leg (across the body)

10 alternating scorpion stretches (5 sec hold)

10 leg swings/leg (forward and backward)

10 box step up and overs

10 air squats

10 sit-ups

10 box jump-overs

10 drop squats

10 alternating V-ups

Pre WOD Skill

EMOM 4:

10 med-ball cleans

—Add weight as technique allows.

Prove It Round

1 set:

5 knees-to-elbows

7 wall-ball shots (workout weight)

9 box jump-overs (workout height)

WOD

230823 (3 Rounds for reps)

For reps:

AMRAP 2:

Knees-to-elbows

– Rest 1:00

AMRAP 4:

5 knees-to-elbows

7 wall-ball shots (14/20 lb) (9/10 ft)

– Rest 2:00

AMRAP 6:

5 knees-to-elbows

7 wall-ball shots (14/20 lb) (9/10 ft)

9 box jump-overs (20/24 in)
SX:

For reps:

AMRAP 2:

Hanging knee raises

– Rest 1:00

AMRAP 4:

5 hanging knee raises

7 wall-ball shots (6/10 lb) (9/10 ft)

– Rest 2:00

AMRAP 6:

5 hanging knee raises

7 wall-ball shots (6/10 lb) (9/10 ft)

9 box step-overs (12/20 in)

Cool Down

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg