CrossFit – Wed, Oct 4

Westshore CrossFit – CrossFit

Warm-up

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

:10 rest

– Work on a skill you have not yet mastered.

Mini Round

1 set:

:20 double-unders or workout variation

:20 sit-ups

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
SX :

50-40-30-20-10

Double-under attempts Or Single-unders

Sit-ups

Retest from September 29, 2022.

Cool Down

2 sets:

: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.