CrossFit – Wed, Feb 7

6
Feb

CrossFit – Wed, Feb 7

Westshore CrossFit – CrossFit

Warm-up

AMRAP 8: (No Measure)

20 single-unders

1:00 inchworm + push-ups

20 single-unders

1:00 hollow rocks

20 single-unders

1:00 up-downs

20 single-unders

1:00 plank shoulder taps

20 single-unders

1:00 burpees

Pre WOD Skill

EMOM 6: (No Measure)

5-7 squat therapy reps

WOD PREP (No Measure)

1 set:

10 wall-ball shots

100-meter jog

10 alternating walking lunge steps (no weight)

WOD

240209 (Time)

For time:

100 wall-ball shots (14/20 lb) (9/10 ft)

400-m run

200-ft DB overhead walking lunge (35/50 lb)

– Use one DB.

SX:

For time:

80 wall-ball shots (14/20 lb)

400-m run

200-ft DB overhead walking lunge (25/35 lb)

– Use one DB.

Cool Down (No Measure)

1 set:

1:00 couch stretch/side

1:00 hamstring stretch/side