CrossFit – Thu, May 11

Announcements

Our Annual “Murph WOD & BBQ” will be Saturday May 27th! We will be opening the heat times, (9AM, 9:30 & 10AM) a few days before to allow everyone to get registered. We will have an opening ceremony starting at 8:45 AM to kick things off before our first heat. The BBQ will start tentatively at 11:30AM, or just shortly after everyone has finished from the last heat.

Westshore CrossFit – CrossFit

Warm-up

Pliability (No Measure)

15-25 Minute Stretch

WOD

230511 (No Measure)

AMRAP 12:

4 left-arm DB Turkish get-ups (PYW)

4 right-arm DB Turkish get-ups

16 DB walking lunges
– Use one dumbbell.

Post WOD Skill

For Quality:

400-m DB farmers carry (PYW)

– Use two dumbbells.

Cool Down

2 sets:

1:00 foam roll lower back

1:00 foam roll quads