CrossFit – Wed, Feb 28

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

5 cal bike
– 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