CrossFit – Wed, Aug 31

Westshore CrossFit – CrossFit

Warm-Up

On a 7:00 Clock:

200-m run

then in the remaining time, AMRAP:

20 mountain climbers

15 alternating v-ups

10 jumping pull-ups

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

800-m run

10 rope climbs

– Partners run together and split rope climbs as needed.

INTERMEDIATE

AMRAP 20:

800-m run

20 pull-ups

BEGINNER

AMRAP 20:

600-m run

20 ring rows

– Partners run together and split ring rows as needed.

Cool Down

Stretch (Checkmark)

2-3 sets:

1 min pigeon pose/ side

:30 lacrosse ball foot roll/side

:30 sit and reach stretch