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

EMOM 10:

5 barbell good mornings

Cool Down

Accumulate:

2:00 reach, roll, and lift