CrossFit – Wed, Jul 19

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock: (No Measure)

2 sets:

20 jumping jacks

10 med-ball front squats

50-ft med-ball overhead carry

10 med-ball push presses to target

50-ft med-ball overhead carry

10 wall-ball shots

— Remaining time Crossover Symmetry.

Pre WOD Lifting

Overhead Squat (On a 6:00 clock:
Build to a heavy set of 5 overhead squats)

– Take the barbell from the floor.

Prove It Round

1 set:

10 wall-ball shots

10 low hang squat snatches

BenchMark WOD

CFG 2009: Event 5 (Time)

3 rounds for time:

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

30 low hang squat snatches (45/75 lb)

– Each snatch begins from below the knee.

SX:

3 rounds for time:

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

20 low hang squat snatches (45/75 lb)

– Each snatch begins from below the knee.

Cool Down

1 set:

1:30 couch stretch/leg

1:30 pike stretch