22.02.01

Westshore CrossFit – CrossFit

Warm-up

2 sets (10 Minutes)

25 double-unders/50 single-unders

10 push-ups

2 sets

25 double-unders/50 single-unders

6 handstand push-ups

Weightlifting

Deadlift (On a 12:00 clock Build up to a 5-rep deadlift)

5-6 RPE

*Build Above Metcon Weight

Metcon

(Benchmark)

Freestyle Diane (Time)

For time:

45 deadlifts (155/225 lb)

45 handstand push-ups

– Partition reps as needed.

INTERMEDIATE

For time:

45 deadlifts (125/185 lb)

45 HSPU Negatives

– Partition reps as needed.

For time:

45 deadlifts (95/135 lb)

45 pike push-ups

– Partition reps as needed.

Cool Down

If Time Allows:

2-3 sets

:30 pigeon stretch/leg

:30 standing toe touch

:30 thread the needle/arm