CrossFit – Wed, Dec 6

Westshore CrossFit – CrossFit

Warm-Up

On 5 Min Clock: (No Measure)

1 set:

10 arm swings across

10 arm swings overhead

10 torso twists

20 alternating hamstring scoops

20 high knees

20 butt kickers

:30 jumping jacks

:30 up-downs

:30 burpees

WOD Prep

2 rounds:

6 burpees

200-meter run

WOD

MetCon (Time)

For time:

50-40-30-20-10:

Burpees

– Run 400 meters after each set of burpees.

SX:

For time:

30-20-15-10-5: Burpees

– Run 200 meters after each set of burpees.

Cool Down

1 set:

1:30 couch stretch/side

1:30 elevated pigeon pose