CrossFit – Mon, Sep 11

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 6: (No Measure)

500 M Row ( Slow Pace)

10 Good mornings (empty barbell)

5 Sampson lunge steps / side

5 Scorpion stretches / side

200 M Run (Moderate Pace)

WOD

9/11 Memorial WOD (Time)

For time:

2001-m run or row

11 shoulder presses (85/115 lb)

11 box jumps (20/24 in.)

11 pull-ups

11 push presses

11 toes to bar

11 front squats

11 deadlifts

11 chest to bar pull-ups

11 squat cleans

2001-m run or row

– If athletes begin the WOD with a row, they finish with a run and vice versa.

SX:

For time:

1200-m run or row

11 shoulder presses (65/95 lb)

11 box jumps or step-ups

11 banded pull-ups

11 push presses

11 toes to bar

11 front squats

11 deadlifts

11 jumping pull-ups

11 squat cleans

1200-m run or row

– If athletes begin the WOD with a row, they finish with a run and vice versa.

Cool Down

1 round:

:30 banded pull aparts

:30 leg swings/leg

:30 standing pike stretch