CrossFit – Fri, Nov 10

Announcements

Upcoming Important Dates!

Saturday 11/11 is our Veteran’s Day Hero WOD CHAD!!!!

We hope everyone is excited and can’t wait to see you all in the box this Saturday!!

Why CHAD ? Read Here

Monday 11/13 – 9:30AM Class Only (Veteran’s Day Observance)

Saturday 11/18 – Friendsgiving !!! Signup on the whiteboard at the box !

Westshore CrossFit – CrossFit

Warm-Up

2 sets: (No Measure)

:30 Samson lunges

:30 knee push-ups

:30 bent-over rows (empty bar)

:30 scap pull-ups

:30 good mornings (empty bar)

:30 push-ups
— Rest :10 between movements.

WOD Prep

2 rounds:

5 push-ups

5 kipping pull-ups or SX option

5 deadlifts (WOD Weight)

WOD

231110 (Time)

3 rounds for time:

30 push-ups

20 kipping pull-ups

10 deadlifts (135/185 lb)

SX :

3 rounds for time:

20 push-ups

15 kipping pull-ups

10 deadlifts (95/135 lb)

Post WOD Skill

For Quality & Completion:

4 sets :

10 V-ups

10 supine toe touches

10 lying leg raises

– Rest :30-1:00 between sets.

Cool Down

CrossOver Symmetry (A) (No Measure)

Pick either the upper or lower setting for the bands. Complete 2-3 sets of either at 10 reps. Follow progressions on screen.