CrossFit – Wed, Jul 26

Announcements

WSCF Schedule Changes:

7/29 – Box Closed – Hybrid Games

8/5 – Beach WOD – Postcard Inn at St. Pete Beach

Westshore CrossFit – CrossFit

Warm-Up

CrossFit Warm-Up (No Measure)

2 sets: (10 Min Clock)
10 Samson stretch/leg
15 PVC overhead squats
15 supermen
15 hollow rocks
15 push-ups
15 ring rows OR 3-10 strict pull-ups
– Perform all push-ups, pull-ups, and squats with a controlled descent.

Mini Round

1 set:

3-5 air squats

3-5 sit-ups

3-5 push-ups

3-5 pull-ups

BenchMark WOD

Tabata Something Else (AMRAP – Reps)

For reps:

Tabata pull-ups

Tabata push-ups

Tabata sit-ups

Tabata air squats

– No rest between Tabatas; complete all four in 16:00.

Cool Down

Accumulate:

:30 pec doorway stretch/side

:30 lat roll/side

1:00 cobra stretch