CrossFit – Wed, May 3

2
May

CrossFit – Wed, May 3

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

230503 (Time)

Every 3:00 x 7 sets:

400-m run

– Score is your slowest 400-m time.
SX:

Every 3:00 x 7 sets:

300-m run

– Score is your slowest 300-m time.

Post WOD Skill

Skill Work (Checkmark)

2 sets:

Accumulate

2:00 plank hold

30 strict sit-ups

Cool Down

2 sets:

:30 calf foam roll/leg

:30 standing hamstring stretch/leg