CrossFit – Wed, Mar 13

Westshore CrossFit – CrossFit

Warm-Up (No Measure)

On 7 min Clock:

1 set:

200-meter run, slow

:30 alternating hamstring scoops

2 sets:

50ft running position drill per leg

50ft lean and pull drill

50ft running falling drill

100-meter run

WOD

240313 (Time)

For time:

1,000-m row

400-m run

750-m row

400-m run

500-m row

400-m run

250-m row

400-m run

SX:

For time:

800-m row

200-m run

600-m row

200-m run

400-m row

200-m run

200-m row

200-m run

Post WOD Skill

Accumulate:

3:00 plank hold

Cool Down (No Measure)

2 sets:

:30 child’s pose

:15-:30 Samson stretch/leg