CrossFit – Mon, Dec 18

17
Dec

CrossFit – Mon, Dec 18

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6: (No Measure)

50-ft shuttle run

15 plate ground-to-overheads (10/15 lb)

50-ft shuttle run

10 alternating overhead lunges (10/15 lb)

Build Up

3 sets:

10 push jerks

4 sumo deadlift high pulls

– Add load each set.

WOD

231218 (Time)

5 rounds for time:

15 push jerks (65/95 lb)

12 chest-to-bar pull-ups

9 sumo deadlift high pulls (65/95 lb)

SX :

5 rounds for time:

15 push jerks (55/75 lb)

12 kipping pull-ups

9 sumo deadlift high pulls (55/75 lb)

Cool Down

Accumulate:

2 0 reach, roll, and lift

5:00 crossover symmetry

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.