27
Sep
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