CrossFit – Wed, Sep 20

Westshore CrossFit – CrossFit

Warm-Up

On 10 Min Clock: (No Measure)

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

10 ring rows OR 3-10 strict pull-ups

230920 (Time)

3 rounds for time with a partner:

40 toes-to-bars

12 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.
SX:

3 rounds for time with a partner:

40 hanging knee raises

8 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.

Pre WOD Skill

Accumulate:

40 alternating handstand shoulder taps

– Stomach facing the wall.

Mini Round

1 set with a partner:

10 toes-to-bars

6 wall walks

WOD

Cool Down

Accumulate:

1:30 banded shoulder stretch/side