CrossFit – Sat, Jul 22

Westshore CrossFit – CrossFit

Warm Up

Line Drills ( 8 Min )

WOD

12 Days Of CrossFit (Time)

For Time, adding one movement per round:
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Presses (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)

Start with 1 Sumo Deadlift High-Pull (SDHP). Then do 2 Thrusters and 1 SDHP. Then 3 Push Presses, 2 Thrusters, and 1 SDHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDHP.

***If you don’t know the song, watch the video to know how the reps progress. Please don’t make Coach Tyler play Christmas Songs in July because he will. ***

SX:

For Time, adding one movement per round:
1 Sumo Deadlift High-Pull (45/35 lb)
2 Thrusters (45/35 lb)
3 Push Presses(45/35 lb)
4 Power Cleans (45/35 lb)
5 Power Snatches (45/35 lb)
6 Kettlebell Swings (35/26 lb)
7 Banded / Jumping Pull-Ups
8 Hanging Knees Raises
9 Box Jumps (20/14 in)
10 Single Unders
11 Burpees
12 Overhead Walking Lunges (25/15 lb Plate)

Cool Down

Foam Roll (Checkmark)

Accumulate:

1-3 Rds:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves