CrossFit – Sat, Oct 7

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock: (1 Set Each) (No Measure)

100-m jog

10 air squats

10 DB shoulder presses

10 unweighted step-ups

50-m single-arm DB farmers carry/arm

10 DB goblet squats

10 DB push presses

10 single-DB weighted step-ups

50-m DB farmers carry (light load)

50-m DB farmers carry (workout weight)

Mini Round

1 set:

50-m DB farmers carry/partner

7 double-DB front squats/partner

7 double-DB push jerks/partner

6 double-DB box step-ups/partner

WOD

231007 (AMRAP – Rounds and Reps)

AMRAP 20 with a partner:

200-m DB farmers carry (35/50 lb)

20 double-DB front squats

20 double-DB push jerks

20 double-DB box step-ups (20/24 in)

– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.

– Score is total reps accumulated between partners.
SX :

AMRAP 20 with a partner:

200-m double-DB farmers carry (20/35 lb)

20 double-DB front squats

20 double-DB push jerks

20 double-DB box step-ups (20/24 in)

– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.

– Score is total reps accumulated between partners.

Cool Down

3 sets:

:30 saddle stretch

:30 down-dog stretch