CrossFit – Fri, Jan 5

4
Jan

CrossFit – Fri, Jan 5

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6: (No Measure)

:30 band pull-aparts

5-10 ring rows

10 hand-release push-ups

10 ring rows

:15-:30 handstand hold

– Rest :10 between movements.

Build Up

2 sets:

7 sumo deadlift high pulls

—Build to workout load.

WOD

240105 (Time)

7 rounds for time:

10 sumo deadlift high pulls (65/95 lb)

10 handstand push-ups

SX:

7 rounds for time:

10 sumo deadlift high pulls (55/75 lb)

7 pike push-ups

Post WOD Lift

Cool Down

2 sets:

1:00 T-spine foam roll

:30 band pull-aparts

Sumo Deadlift (On an 8:00 clock:
Find a heavy 3-rep sumo deadlift)

– Build from workout load.

– Rest 2:00 between lifts.