CrossFit – Wed, Mar 22

Westshore CrossFit – CrossFit

Warm-up

On a 6 Min Clock: (No Measure)

2 sets:

:30 jumping jacks

:30 mountain climbers

:30 alternating spiderman stretches

1:00 air squats (:02 hold in the bottom)

WOD

MetCon (Time)

5 rounds for time with a partner:

20 front squats (75/115 lb)

30 kettlebell swings (53/70 lb)

40 partner medicine-ball sit-ups (14/20 lb)

– Split the squats and swings as needed; one partner works at a time.

– Alternate reps on the sit-ups.

– Front squats from the rig.
SX:

5 rounds for time with a partner:

20 front squats (65/95 lb)

30 kettlebell swings (35/53 lb)

40 partner medicine-ball sit-ups (10/14 lb)

Cool Down

Theragun Recovery (Checkmark)

Spend 3-8 minutes with the Theragun. Address any sore areas post WOD.