CrossFit – Sat, Jul 8

Westshore CrossFit – CrossFit

Warm-up

On 5 Min Clock: (1 set each) (No Measure)

10 leg swings/leg

10 alternating Samson stretch lunges

10 unweighted good mornings

5 single-arm DB power cleans/arm

10 lateral leg swings/leg

5 single-leg step-ups/leg (hands on head)

5 DB deadlifts

5 DB power cleans

Partner WOD

230708 (AMRAP – Rounds and Reps)

AMRAP 20 with a partner:

8 DB step-ups (35/50 lb)(20 in)

8 DB squat cleans

– One partner completes a round, while the other rests; switch.

– Use two DBs for both movements.
SX:

AMRAP 20 with a partner:

8 DB step-ups (20/35 lb)(20 in)

8 DB squat cleans

Post WOD Skill

Wall Walk Reps (AMRAP – Reps)

AMRAP 6:

Wall walks (:05 hold at the top of the walk)

– Complete for reps and quality.

– Take as many steps toward the wall as possible based on your capacity.

– If you are new or inexperienced with the wall walk, treat this as an EMOM.

Cool Down

2 sets:

:30 pigeon stretch/leg

:30 cat-cow

:30 standing pike stretch