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