CrossFit – Wed, May 10

Announcements

Our Annual “Murph WOD & BBQ” will be Saturday May 27th! We will be opening the heat times, (9AM, 9:30 & 10AM) a few days before to allow everyone to get registered. We will have an opening ceremony starting at 8:45 AM to kick things off before our first heat. The BBQ will start tentatively at 11:30AM, or just shortly after everyone has finished from the last heat.

Westshore CrossFit – CrossFit

Warm-up

MED BALL TOSS WARM-UP (No Measure)

1 Round: (8 Min)
-Athletes partner up in groups of two or three.
:15 rest b/t movements

:45 granny tosses
:45 bounce passes
:45 chest passes
:45 side tosses, right
:45 side tosses, left
:45 roll passes
:45 reverse roll passes (stand backs toward each other and through the ball between legs)
:45 overhead throws

WOD

5k Run (Time)

Max Effort 5k Run

Or

10k Bike (Time)

Max Effort 10k Bike

Cool Down

Accumulate:

1:00 lacrosse ball foot roll/foot

Theragun Recovery (Checkmark)

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