CrossFit – Fri, Mar 24

23
Mar

CrossFit – Fri, Mar 24

Westshore CrossFit – CrossFit

Warm-up

Junkyard Dog Warm-Up (No Measure)

AMRAP 6:
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.

WOD Prep

3-4 sets:

3 deadlifts

Weightlifting

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.

SX :

5 sets for load:

5 deadlifts

Post WOD Skill

GHD Skill (Checkmark)

Accumulate:

25 GHD sit-ups

25 DB hip extensions (35/50 lb.)

25 GHD back extensions
SX:

Accumulate:

25 weighted sit-ups (14/20lb)

25 DB hip extensions(20/35lb.)

25 supermans

GHD Sit-ups

GHD Back Extension

Cool Down

Stretch (No Measure)

Accumulate:

:30 couch stretch/side

:30 elevated pigeon stretch/side

:30 seated reach stretch