CrossFit – Wed, Nov 22

Westshore CrossFit – CrossFit

Warm-Up

On 10 Min CloCK: (No Measure)

400 M Run

Directly Into:

PVC Switch Game (No Measure)

On 7 Min Clock :

Athletes stand in a circle, and each athlete holds a PVC upright.

The coach calls “left” or right,” and the athletes rotate to the next PVC.

-The game’s object is to ensure the PVCs do not fall as the athletes rotate.

-The group must do penalty reps if an athlete drops a PVC or falls.

231122 (AMRAP – Rounds and Reps)

AMRAP 20:

400-m run

50 KB swings (53/70 lb)

400-m single-KB farmers carry

– Partners run together and break up the other two movements as needed .

SX:

AMRAP 20:

400-m run

50 KB swings (35/53 lb)

400-m single-KB farmers carry

Post WOD Skill

3 sets:

1:00 plank hold (accumulate)

20 strict sit-ups

Cool Down

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot