CrossFit – Wed, Oct 11

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 5: (No Measure)

:20 jumping jacks

5 staggered stance good mornings/leg

10 alternating scorpion stretches

15 alternating jumping lunges

WOD

231011 (Time)

3 sets for total time:

800/1,000-m row

– Rest 3:00 between sets.
SX:

3 sets for total time:

700/800-m row

– Rest 3:00 between sets.

Post WOD Skill

4 sets:

:20 Russian twists (14/20 lb)

:10 rest

:20 weighted sit-ups

:10 rest

– Use a medicine ball or DB.

Cool Down

Crossover Symmetry (B) (Checkmark)

Pick either the upper or lower setting for the bands. Complete 2-3 sets of either at 10 reps. Follow progressions on screen.