CrossFit – Tue, Jan 3

Westshore CrossFit – CrossFit

Warm-up

Warm-Up (No Measure)

On a 10 Min Clock: (1 set each)

250-meter row

12 single-arm DB deadlift (6/side)

25-ft KB overhead carry, left

25-ft KB overhead carry, right

250-meter row

12 eye-level single-arm KB swings (6/side)

25-ft KB overhead carry, left

25-ft KB overhead carry, right

250-meter row

12 KB push press (6/side)

25-ft KB overhead carry, left

25-ft KB overhead carry, right

Mini Round

Mini Round (No Measure)

2 sets:

5 air squats

3 DB snatches, right arm

5 push-ups

3 DB snatches, left arm

WOD

MetCon (AMRAP – Rounds and Reps)

AMRAP 10:

10 air squats

9 DB snatches, right arm (35/50 lb)

10 push-ups

9 DB snatches, left arm

SX

AMRAP 10:

10 air squats

9 DB snatches, right arm (25/35 lb) (15/25)

10 push-ups

9 DB snatches, left arm

Post WOD Skill

Skill (Checkmark)

4 sets for quality:

10 single-DB bent over rows/arm

10 single-DB glute bridges

Cool Down

Cool Down (Checkmark)

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side