CrossFit – Mon, Dec 19

Announcements

Christmas Holiday Hours:

Dec 23rd – No Evening Classes (Last Class at 12PM)
Dec 24th – 12 Days of Christmas (9:30AM Class Only)
Dec 26th – Closed
Dec 27th – Normal Hours

Westshore CrossFit – CrossFit

Warm-up

Warm-Up (No Measure)

AMRAP 7:

50-ft walking lunges

10 lateral plank walks/direction

5 log rolls/direction

10 knee tucks w/ sliders

Mini Round

Mini Round (No Measure)

1 set:

50-ft DB walking lunges

10 alternating DB hang snatches

5 single-arm DB hang power cleans/arm

10 lateral hops over DB

5 DB deadlifts/arm

WOD

MetCon (Time)

For time:

150-ft DB walking lunges (35/50 lb)

50 alternating DB hang snatches

150-ft DB walking lunges

50 single-arm DB hang power cleans

150-ft DB walking lunges

50 lateral hops over DB

150-ft DB walking lunges

50 single-arm DB deadlift

– Use a single DB for all weighted movements.

SX

For time:

150-ft DB walking lunges (20/35 lb)(10/15 lb)

50 alternating DB hang snatches

150-ft DB walking lunges

50 single-arm DB hang power cleans

150-ft DB walking lunges

50 lateral hops over DB

150-ft DB walking lunges

50 single-arm DB deadlift

Cool Down

Stretch (Checkmark)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves