CrossFit – Fri, Sep 16

Westshore CrossFit – CrossFit

Warm Up

On 9 Min Clock: (1 set each)

30 jumping jacks

5 staggered stance good mornings/leg

10 leg swings/leg (across the body)

10 alternating plank reach throughs

100-m jog

10 DB push press

10 v-ups

Workout Prep

1 set:

5 toes-to-bars

5 DB deadlifts

5 DB hang power cleans

5 DB push presses

WOD

MetCon (Time)

For time:

50 toes-to-bar

400-m run

30 DB deadlifts (35/50 lb)

20 DB hang power cleans

10 DB push presses

INTERMEDIATE

For time:

50 toes-to-bar

400-m run

30 DB deadlifts (25/35 lb)

20 DB hang power cleans

10 DB push presses

BEGINNER

For time:

50 knee raises

400-m run

30 DB deadlifts (15/25 lb)

20 DB hang power cleans

10 DB push presses

Skill Work

Turkish Get Up (Accumulate with a partner For Quality & Load:
40 DB Turkish get-ups (20 each))

-You go, I go

Cool Down

Stretch (Checkmark)

3 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg

:30 sit and reach (straddle)