CrossFit – Mon, Feb 20

Westshore CrossFit – CrossFit

Warm-up

On 11 Min Clock: (No Measure)

6 Min Line Drills

Directly into:

AMRAP

10 in-place inchworms (no push-up)

:20 hang from pull-up bar

10 good mornings

:10 hanging L-sit hold (both legs bent)

10 staggered stance good mornings

:10 hanging L-sit hold (one leg straight and one leg bent)

10 sumo stance good mornings

:10 hanging L-sit hold (both legs straight)

Pre-WOD Strength

Deadlift (EMOM 6:
2 clean grip deadlifts)

– build heavier than planned WOD weight

–

WOD Prep

2 sets:

5 deadlift (workout weight)

:10 hanging L-sit hold

– Rest :30-1:00 between sets

WOD

MetCon (Time)

For time:

5 rounds for time:

15 deadlifts (155/225 lb)

:30 hanging L-sit hold

– Legs extended on the L-sit hold.

SX:

For time:

5 rounds for time:

15 deadlifts (105/155 lb)(55/75 lb)

:30 hanging leg raise hold

– Knees bent on the leg raise hold.

Cool Down

Stretch (Checkmark)

2 sets:

:30 pigeon stretch/leg

:30 scorpion stretch/side