3
Feb
CrossFit – Sat, Feb 4
Westshore CrossFit – CrossFit
Warm-up
AMRAP 7 (No Measure)
50-ft farmers carry
10 DB Romanian deadlifts
50-ft DB overhead walk
10 DB bent over rows.
:30 deep lunge stretch, right
:30 deep lunge stretch, left
Mini Round
Mini Round (No Measure)
1 set:
3 deadlifts
3 hang power cleans
1 bar muscle-up
MetCon (AMRAP – Rounds and Reps)
AMRAP 13:
12 DB deadlifts (35/50lb)
9 DB hang power cleans
3 bar muscle-ups
SX:
AMRAP 13:
12 DB deadlifts (25/40lb)
9 DB hang power cleans
3 box muscle ups /burpee pull-ups
WOD
Cool Down
Stretch (Checkmark)
Accumulate:
2:00 pigeon stretch/side
1:00 scorpion stretch / side