Westshore CrossFit – CrossFit
On 8 Min Clock: (No Measure)
Partner 1 | 100-m run + 50-ft bear crawl
Partner 2 | Cossack squats, plank hold, Samson lunges, hollow rocks
– One partner runs and bear crawls while the other AMRAPs one movement at a time.
Pre WOD Skill
8 rounds :
:20 double-under, triple-under, or crossover work
– Work on a skill you have not yet mastered.
:20 double-unders or workout variation
Double-under attempts Or Single-unders
— Count each attempt as a rep.
Retest from September 29, 2022.
:30 cobra stretch
:30 Spiderman stretch/side
:30 calf stretch/side
CrossOver Symmetry (A) (No Measure)
Pick either the upper or lower setting for the bands. Complete 2-3 sets of either at 10 reps. Follow progressions on screen.