CrossFit – Fri, Sep 1

Announcements

WSCF Schedule Change

Monday Sep 5th : Closed (Labor Day)

Westshore CrossFit – CrossFit

Warm-Up

Partner Med Ball Game (No Measure)

AMRAP 6:

Jog 50 ft with med ball

10 lunges

Jog 50 ft with med ball

5 thrusters

Jog 50 ft with med ball

5 deadlifts

Jog 50 ft with med ball

5 shoulder presses
— For the med-ball game, athletes must perform movements without dropping the medicine ball; if the ball hits the ground, athletes perform 5 penalty burpees.

WOD Prep

2-3 rounds:

3 deadlifts

4 wall-balls

6 KB swings

– Build up to workout weight for all movements.

WOD

230901 (Time)

For time:

30 deadlifts (155/225 lb)

40 wall-ball shots (14/20 lb) (9/10 ft)

50 KB swings (35/53 lb)

SX:

For time:

30 deadlifts (135/185 lb)

40 wall-ball shots (10/14 lb) (9/10 ft)

50 KB swings (26/35 lb)

Post WOD Skill

1-Mile Run (Time)

Max Effort 1-Mile Run

Cool Down

2 sets:

:30 cobra stretch

:30 spiderman stretch, left

:30 spiderman stretch, right