CrossFit – Wed, Sep 27

Westshore CrossFit – CrossFit

Warm-Up

On 11 Min Clock: (No Measure)

1 set:

400-m run (easy pace)

25-ft down and back:

Bear crawl (down)

Samson lunges (back)

Spiderman twist

Side lunges

Crab walk (focus on maintaining high hips)

Burpee broad jump

1 set:

200-m run (moderate pace)
— use any remaining time to stretch out legs.

BenchMark

400m Run (Time)

Max Effort 400m Run

Post WOD Skill

On a 10:00 clock:

Ring muscle-up practice:

Ring support hold

Kneeling false grip ring rows

Kneeling muscle-up transitions

Low-ring practice

Kipping muscle-up practice

Cool Down

2 sets:

:30 seated pike stretch

:30 figure-4 stretch/side