CrossFit – Mon, May 22

Westshore CrossFit – CrossFit

Warm-up

AMRAP 7: (No Measure)

10 jumping jacks

:20 back rack elbow raise, right arm

10 air squats

:20 back rack elbow raise, left arm

10 jumping jacks

:20 back rack alternating elbow raises

10 air squats

:20 back rack elbow raises, both elbow

​​​​​​​10 jumping jacks

10 back squats with elbows high in the back rack

WOD Prep

2 sets: (No Measure)

7 sumo deadlift high pulls

7 thrusters

– Rest :30-1:00 between sets.

WOD

230526 (Time)

For time:

27-21-15-9:

Sumo deadlift high pulls (65/95 lb)

Thrusters
SX:

For time:

27-21-15-9:

Sumo deadlift high pulls (55/75 lb)(35/45 lb)

Thrusters

Post WOD Skill

1 Set For Quality & Completion: (No Measure)

Max double-KB overhead hold

– Rest 1:00

Max double-KB front rack hold

– Rest 1:00

Max double-KB farmers hold

– Athlete chooses the load.

– Must be able to hold for at least :30/movement

Cool Down

200-m walk

:30 standing pike stretch

:30 standing quad stretch/leg

:30 Samson stretch/side

:30 squat hold