CrossFit – Tue, Dec 26

Westshore CrossFit – CrossFit

Warm-up

On a 10 Min Clock: (No Measure)

1 set:

10 alternating Spiderman stretches

10 Kang squats

10 leg swings/leg (across the body)

10 single-leg dumbbell deadlifts/leg

1 set:

10 med-ball front squats

10 alternating dumbbell deadlifts

10 med-ball push presses to target

10 alternating dumbbell deadlift + shrugs

10 wall-ball shots

Prove It Round

1 set:

10 alternating dumbbell snatches

10 wall-ball shots

WOD

231227 (Time)

2 rounds for time:

50 alternating DB snatches (35/50 lb)

50 wall-ball shots (14/20 lb)(9/10 ft)

SX :

2 rounds for time:

50 alternating DB snatches (20/35 lb)

50 wall-ball shots (10/14 lb)(9/10 ft)

Post WOD Skill

Turkish Get Up (Accumulate with a partner:
40 DB Turkish get-ups)

Cool Down

3 sets:

:20 banded shoulder stretch/side

20 banded pull aparts