CrossFit – Wed, Aug 9

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 6: (No Measure)

10 leg swings/direction

20 alternating shoo the turtles

10 Samson stretch lunge steps

:20 bottom-of-squat hold

10 shoulder pulses

Skill Work

3 sets:

10 banded monster walks (forward/ back)

10 banded side steps (left/right)

10 banded good mornings

WOD

MetCon (AMRAP – Reps)

3 x AMRAP 6:

Run 800 m

Max wall-ball shots (14/20 lb) (9/10 ft) in remaining time.

– Rest 1:00 between AMRAPs.

SX:

3 x AMRAP 6:

Run 600 m

Max wall-ball shots (10/14 lb) (9/10 ft) in remaining time.

– Rest 1:00 between rounds.

Cool Down

Recovery Tools (No Measure)

Spend 3-8 minutes with the Theragun or other recovery items. Address any sore areas post WOD.