CrossFit – Mon, Nov 28

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6:

7 up downs

14 ground to overhead (10-15 lb plate)

21 air squats

Test Round

2 sets:

5 thrusters + 5 snatches

BenchMark WOD

Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here
INTERMEDIATE

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

♀  20-lb.  DBs ♂  35-lb.  DBs

BEGINNER

3 rounds for time of:

10  burpees

12  dumbbell snatches

9  dumbbell thrusters

♀  10-lb.  DBs ♂  20-lb.  DBs

Post WOD Skill

Skill (Checkmark)

3 sets:

4 KB Turkish get-ups/arm

8 KB windmills/arm

Cool Down

Stretch (Checkmark)

1 set:

1:00 banded shoulder stretch/side

1:00 pigeon pose/side