CrossFit – Wed, Mar 1

Westshore CrossFit – CrossFit

Warm-up

AMRAP 9: (No Measure)

30 jumping jacks

5 staggered stance good mornings/leg

10 leg swings/leg (across the body)

10 steps of bear crawl

100-m run

10 DB deadlifts

10 alternating plank shoulder taps

– Increase pace of the run each round.

WOD Prep

2-3 rounds:

5 DB hang power cleans

50′ DB front rack walk

– Add weight if needed till at working weight.

WOD

MetCon (Time)

4 rounds for time:

400-m run

20 DB hang power cleans (25/35 lb)

100-m DB front rack carry

– Use two DBs for all movements.
SX:

4 rounds for time:

300-m run

12 DB hang power cleans (25/35 lb)(10/15 lb)

50-m DB front rack carry

– Use two DBs for all movements.

Post WOD Skill

MetCon (AMRAP – Reps)

For reps:

1:00 Double-unders

– Rest :30

1:00 Double-unders

– Rest :30

1:00 Double-unders

– Rest :30

1:00 Double-unders

Cool Down

Stretch (Checkmark)

Accumulate:

1:00 lacrosse ball roll/foot

20 calf raises/side