CrossFit – Fri, Aug 19

Westshore CrossFit – CrossFit

Warm-Up

5 sets:

:20 sumo stance good mornings

– Rest :10

:20 jump rope. row, or bike

– Rest :10

Loading Up

4 sets: (5-8 Min)

3 sumo deadlifts

Rest 1-1:30 b/t sets

Weightlifting

Sumo Deadlift (7 sets for load: 3 sumo deadlifts Every 3:00)

-Aim to start your first set around 70% (6-7 RPE) of your best deadlift. -Increase loading across as many sets as possible.

Post-Workout Burner (AMRAP – Reps)

AMRAP 3:

90 air squats

Max-rep sumo deadlift high pull (55/75 lb)

INT: Same as Rx’d

Beg: 35/45lb

Cool Down

Stretch (Checkmark)

2 sets:

:30 single-leg straddle stretch/side

:30 cossack squat hold/side