CrossFit – Mon, Mar 4

Westshore CrossFit – CrossFit

Warm-Up (No Measure)

2 rounds: (10 Min)

Row 250 meters

:30 mountain climbers

10 dumbbell sumo deadlifts

5 single-arm dumbbell shoulder presses/arm

:30 up-downs

5 single-arm dumbbell bent-over rows/arm

5 single-arm dumbbell windmills/arm

:30 burpees

Pre WOD Lifting

Deadlift

EMOM 8:

2 deadlifts

– Build to a heavy set of 2 reps.

Mini Round: (No Measure)

5 deadlifts

5 handstand push-ups

– Use workout deadlift load and handstand push-up variation.

WOD

240304 (Time)

For time:

45 deadlifts (155/225 lb)

45 handstand push-ups

SX:

For time:

45 deadlifts (105/155 lb)

45 box pike push-ups

Cool Down (No Measure)

Accumulate:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

:30 sit-and-reach stretch