CrossFit – Wed, Sep 28

Westshore CrossFit – CrossFit

Box Closed : At Home Workout !

Warm-up

EMOM 5:

:15 single-unders

5-8 burpees

– Start slow and build to a sprint on minutes 4 and 5.

2 sets:

:30 butterfly stretch

10 sumo stance squats

:20 sit-ups

2 sets:

:20 double-unders

:20 sit-ups

– Rest :20

WOD

At Home Metcon (Time)

For time:

100 alternating single-leg squats

50 jumping squat + target touch (6″)

25 burpee to a target (6″)

Skill Work

Skill Work (AMRAP – Reps)

4 Rds For Quality:

:30 on/:15 off

– Rotating Planks

– Alternating V-ups

– Crossbody Mountain Climbers

– Candlestick to Sit-Up

Cool Down

Stretch (Checkmark)

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg