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.

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)