CrossFit – Wed, Oct 26

Westshore CrossFit – CrossFit

Warm-up

Rowling (No Measure)

Rowling WarmUp:

On a 6:00 Clock

Teams who complete the most 100m intervals win.

Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, they must perform 2x that many reps of a penalty movement.

Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.

Workout Prep

2 handstand push-ups or scaling option

4 single-leg squats or scaling option

10 pull-ups or scaling options

WOD

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
INTERMEDIATE

AMRAP 20:

5 strict presses (65/95 lb)

10 alternating single-leg squats to a target

10 pull-ups

BEGINNER

AMRAP 20:

5 push-ups

10 alternating lunges

10 jumping pull-ups

Cool Down

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side