Westshore CrossFit – CrossFit
Junkyard Dog Warm-Up (No Measure)
8 jumps around your partner
8 jump over and crawl under your partner
-Each partner does the jumps around, then over/ unders
-Scale to step overs / bear crawl around as needed.
Deadlift (7 sets for load: Every 3:00:
1-rep max deadlift)
—Build to a new 1RM.
— Start around 70-80% of your previous 1RM.
— Share a bar with a partner or 2.
5 sets for load:
Post WOD Skill
GHD Skill (Checkmark)
25 GHD sit-ups
25 DB hip extensions (35/50 lb.)
25 GHD back extensions
25 weighted sit-ups (14/20lb)
25 DB hip extensions(20/35lb.)
GHD Back Extension
Stretch (No Measure)
:30 couch stretch/side
:30 elevated pigeon stretch/side
:30 seated reach stretch