10
May
22.05.11
Westshore CrossFit – CrossFit
Warm-up
AMRAP 6:
50-ft shuttle run (25 ft down and back)
25-ft bear crawl
50-ft shuttle run
25-ft inchworm
50-ft shuttle run
25-ft spiderman stretch
BuildUp
3 sets:
5 reps (building)
Weightlifting
Sumo Deadlift (5 sets for load: Sumo deadlifts 12-10-8-6-4)
Start around 60% and end around 80-85% of 1-rep max.
Every 2:30
INT/BEG : Same as Rx’d
Skill Work
3 sets of 20 reps:
light barbell good mornings
Cool Down
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)