27
Feb
CrossFit – Wed, Feb 28
Westshore CrossFit – CrossFit
Warm-Up (No Measure)
AMRAP 7:
5 PVC pass throughs
10 alternating PVC overhead lunges
5 PVC good mornings
10 PVC overhead squats
– Hold the bottom of each good morning and squat for a 1 second pause.
WOD
240228 (Time)
3 rounds for time:
4 rope climbs
12 weighted sit-ups (14/20 lb)
16 single-leg squats
SX:
3 rounds for time:
3 partial rope climbs // 4 pull to stands
12 weighted sit-ups (10/14 lb)
16 single-leg squats to target
Post WOD Finisher
Tabata Bike Cals (Calories)
8 sets: For Total Cals
:20 calorie bike
:10 rest
Cool Down (No Measure)
3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right