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OUR BLOG

Saturday

By Wodify | In WOD | on October 16, 2020

West End CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

6 Lateral Step Ups

10 Alt. Plank Slam Ball Rolls*

5 Pass Throughs + 5 Strict Press

20 Slam Ball Russian Twists

*Start in a Plank position with the Slam Ball off to the right side with the arm extended, palm on top of the ball; then roll the ball to the left side and remain in the Plank position.

Post-Workout Strength

Metcon (Weight)

4 SETS

15-20 DBL DB Skull Crushers*

15-20 Empty Bar Reverse Grip Curls

-Rest :30 b/t Sets-

*Complete reps laying on the ground.

(Score is Weight)

Metcon (Time)

Teams of 2

50/40 Cal Row

60 Box Jumps 24/20

50/40 Cal Row

40 Shoulder to Overhead (135/95)(95/65)

60 Box Jumps 24/20

50/40 Cal Row

60 Box Jumps

40 Shoulder to Overhead

50/40 Cal Row

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