26
Nov
CrossFit – Mon, Nov 27
Westshore CrossFit – CrossFit
Warm-Up
On 10 Min Clock: (No Measure)
2 sets:
10 alternating spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
2 sets:
:40 KB swings to eye level
– Rest :20.
:40 burpees
– Rest :20.
WOD
231127 (Time)
For time:
21-15-9:
Sumo deadlift high pulls (75/115 lb)
Toes-to-bars
SX:
For time:
21-15-9:
Sumo deadlift high pulls (55/75 lb)
Knees-to-elbows
Post WOD Skill
Good Mornings (EMOM 10:
5 barbell good mornings)
Cool Down
Accumulate:
2:00 reach, roll, and lift