CrossFit – Mon, Jul 24

Announcements

WSCF Schedule Changes:

7/29 – Box Closed – Hybrid Games

8/5 – Beach WOD – Postcard Inn at St. Pete Beach

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6: (No Measure)

50-ft bear crawl

10 DB deadlifts

50-ft single-DB overhead walk

10 DB hang cleans

Loading Up

3 sets:

3 deadlifts

3 hang power cleans

3 push jerks

— build up to your WOD weight.

BenchMark WOD

CFG 2015: Event 5: Heavy DT (AMRAP – Rounds and Reps)

AMRAP 12:

12 deadlifts (145/205 lb)

9 hang power cleans

6 push jerks

SX:

AMRAP 12:

12 deadlift (105/155 lb) (65/95 lb)

9 hang power clean

6 push jerks

Post WOD Skill

Tabata : Hollow Rocks (AMRAP – Reps)

8 sets for reps:

:20 hollow rocks

– :10 rest

Cool Down

Accumulate:

1:00 piriformis roll/side

1:00 quad roll/side