CrossFit – Mon, Mar 11

Westshore CrossFit – CrossFit

Warm-Up (No Measure)

On 9 Min Clock: (1 set each)

10 alternating Spiderman stretches

10 med-ball deadlifts

10 alternating plank reach-throughs

10 med-ball shoulder presses

10 alternating med-ball overhead lunges

10 push-ups to down dog

10 med-ball front squats

10 up-downs

5 wall-ball shots (9/10 ft target)

10 lateral hops over the med ball

5 wall-ball shots (10/11 ft target)

10 lateral hops over the med ball

5 wall-ball shots (10/11 ft target)

WOD Prep (No Measure)

2 sets (per partner):

5 sumo deadlift high pulls

5 wall-ball shots

– Build to workout load.

WOD

240311 (AMRAP – Rounds and Reps)

As many reps as possible in 20 minutes with a partner:

10 sumo deadlift high pulls (55/75 lb)

10 wall-ball shots (14/20 lb) (10/11 ft)

– Each partner completes a full round before switching. One partner works at a time.

SX:

As many reps as possible in 20 minutes with a partner:

7 sumo deadlift high pulls (35/45 lb)

7 wall-ball shots (8/10 lb) (9/10 ft)

– Each partner completes a full round before switching. One partner works at a time.

Cool Down (No Measure)

1 set:

200-meter recovery walk

1:00 couch stretch/leg