CrossFit – Mon, Oct 9

Westshore CrossFit – CrossFit

Warm-Up

CrossFit Warm-Up (No Measure)

On 10 Min Clock:

3 rounds of 10-15 reps of each:

Samson Lunge Steps (5 sec hold each side)

Overhead Squat with PVC

Sit-ups

Supermans

Pull-ups // Ring Rows

Ring Dips // Foot Assisted

Mini Round

1 round:

10 plate hops

4 goblet squats

6 walking lunges

WOD

231009 (AMRAP – Reps)

5 sets :

On a 1:30 clock:

30 plate hops (4 in)

15 KB goblet squats (53/70 lb)

Max steps walking lunges in the remaining time.

– Rest 1:30 between sets.
SX:

5 sets:

On a 1:30 clock:

30 plate hops (2 in)

15 KB goblet squats (35/53 lb or lighter)

Max steps walking lunges in the remaining time.

– Rest 1:30 between sets.

Post WOD Skill

KB Walk (Time)

1 set for Weight & Time:

400-m single-KB front rack walk

— Switch arms as needed.
RX: Use Same KB from WOD.

SX: Use a lighter but challenging weight.

Cool Down

1 set:

3:00 foam roll quads

– 1:00 both legs.

– 1:00 left-leg bias.

– 1:00 right-leg bias.