CrossFit – Tue, Aug 8

Westshore CrossFit – CrossFit

Warm-Up

On 8 Min Clock: (No Measure)

:30 single-unders

10 alternating spidermen

10 air squats

– Hold the bottom of each squat for :02.

:30 single-single-double

10 hamstring kick-ups/side

10 air squats

– No pause at the bottom.

:30 double-unders

5 elbow-to-instep/side

10 counterbalance plate squats (10-15 lb)

– Hold the bottom of each squat for :02.

Pre WOD Lifting

Clean (EMOM 8:
3 power cleans
– Build in load every minute, maintaining sound technique.)

WOD

230808 (AMRAP – Rounds and Reps)

AMRAP 12:

36 double-unders

6 squat cleans (95/135 lb)

SX:

AMRAP 12:

:30 double-under attempts or singles

6 squat cleans (75/115 lb or lighter)

Cool Down

1 set:

1:00 lat foam roll/side

1:00 calf foam roll/side