CrossFit – Fri, Jul 14

Westshore CrossFit – CrossFit

Warm Up

AMRAP 8: (No Measure)

10 PVC pass throughs

10 PVC overhead lunges

10 kick-ups/leg

10 superman

10 knee tucks (floor sliders)

5-10 pike push-ups

Mini Round

1 set:

2 deficit HSPU or SX option

4 double-DB deadlifts

6 double-KB overhead walking lunges

BenchMark WOD

Fibonacci Final (Time)

For time:
5-8-13:
Deficit handstand push-ups (12in.)
Double-KB or DB deadlifts (44/53lb) (40/60 lb)
– Touch all 4 heads of the DBs to the floor.
Then…
89-ft double- KB or DB overhead walking lunge
 
SX:
For time:
5-8-13:
Handstand / pike push-ups
Double-KB or DB deadlifts (35/50lb) (25/35lb)
– Touch all 4 heads of the DBs to the floor.
Then…
89-ft double-overhead KB or DB walking lunge

Cool Down

Recovery Tools (No Measure)

Spend 3-8 minutes with the Theragun or other recovery items. Address any sore areas post WOD.