CrossFit – Mon, Jan 30

Westshore CrossFit – CrossFit

Warm-up

On a 10 Min Clock: (1 set Each) (No Measure)

10 alternating Samson stretch

10 alternating plank reach-throughs

10 alternating Scorpion stretch

10 good mornings (unloaded)

30 jumping jacks

10 air squats

30 skier jacks

10 alternating lunges

30 mountain climbers

10 stagger stance good mornings/leg (empty barbell)

10 sumo deadlifts + upright row (empty barbell)

10 alternating barbell lunges

WOD Prep

1 set: (No Measure)

5 single-arm KB swing/arm

20 pulls on the rower

10 alternating barbell lunges (workout weight)

WOD

MetCon (AMRAP – Rounds and Reps)

AMRAP 20:

10 single-arm KB swings, right (35/53 lb)

10 single-arm KB swings, left

250-m row

10 barbell lunges, right (65/95 lb)

10 barbell lunges, left

– KB swings to eye level.

SX:

AMRAP 20:

10 single-arm KB swings, right (26/35 lb)(18/26 lb)

10 single-arm KB swings, left

250-m row

10 barbell lunges, right (55/75 lb)(35/45 lb)

10 barbell lunges, left

Cool Down

Stretch (Checkmark)

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side