CrossFit – Mon, Oct 3

Westshore CrossFit – CrossFit

Warm-up

4 sets: On 6 Min Clock:

10 banded side-steps /side

10 good mornings

10 DB swings

10 alternating hang DB snatches

Build Up

On 8:00 clock:

Build to 8 deadlifts (65-75%)

– Rest 1:00-1:30 between sets.

WeightLifting

Deadlift (5 sets for load: Every 4:00.
8 deadlifts)

All sets 70% (7 RPE) or higher.

Work with a partner

Build to a heavy set of 8 touch-and-go reps; All sets must be unbroken.

Accessory

Accessory I (Checkmark)

3 sets: (10 Min)

15 Supermans

15 good mornings (65/95 lb)

Cool Down

Stretching (Checkmark)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg