CrossFit – Mon, Mar 6

Westshore CrossFit – CrossFit

Warm-up

On 6 Min Clock: (No Measure)

3 sets:

10 calf raises

10 plate toe taps

10 step-ups

10 ring rows

10 kang squats

10 box jumps

WOD Prep

3 sets:

5 deadlifts + hang power clean into 5 front squats

Add weight each set to work to workout weight.

WOD

MetCon (AMRAP – Rounds and Reps)

AMRAP 12:

1 deadlift (95/135 lb)

1 front squat (95/135 lb)

1 box jump (24/30 in)

– Add 1 rep to each movement after completing a full round.
SX:

AMRAP 12:

1 deadlift (65/95 lb)(55/75 lb)

1 front squat

1 box jump or step-up(20/24in)

– Add 1 rep to each movement after completing a full round.

Post WOD Skill

400-m overhead plate carry (RX: 25/45lb
SX: 15/25lb)

Accumulate:

400-m overhead plate carry

Cool Down

Foam Roll (Checkmark)

Accumulate:

1-3 Rds:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves