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.
Build Up
2 sets:
5 sumo deadlift high pulls
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)
— Increase weight as mechanics allow. If this is a new movement stay with empty barbell for all sets.
Cool Down
Accumulate:
2:00 reach, roll, and lift