CrossFit – Mon, Aug 7

Westshore CrossFit – CrossFit

Warm-Up

On 11 Min Clock: (No Measure)

30 jumping jacks

10 alternating elbow to instep

10 alternating scorpion stretches

10 alternating box step-ups (20/24 in)

10 burpees

10 good mornings (empty barbell)

10 alternating box step-ups (20/24 in)

AMRAP remaining time:

10 deadlifts (empty barbell)

5 burpee box jump overs (20/24 in)

– Rest 1:00 between sets.

Loading Up

2-3 sets:

5 deadlifts

5 overhead squats

WOD

230807 (Time)

For time:

40 burpee box-overs (20/24 in)

30 deadlifts (135/185 lb)

20 overhead squats

10 ring muscle-ups

SX:

For time:

30 burpee box-overs (20 in)

20 deadlifts (75/115 lb)

10 overhead squats

10 low ring foot-assisted muscle-ups

Ring Muscle Up (No Measure)

Cool Down

Accumulate:

1:00 couch stretch/side

1:00 quad foam roll/side

1:00 press-up hold