CrossFit – Tue, Dec 27

Westshore CrossFit – CrossFit

Warm-up

Warm-Up (No Measure)

On 10 Min Clock: (1 Set Each)

10 alternating Spiderman stretches / leg

10 Kang squats

10 leg swings/leg (across the body)

10 single-leg DB deadlift/leg

10 wall-ball front squats

10 alternating DB deadlifts (inside the legs)

10 wall-ball push press to target

10 alternating DB deadlift + shrug

10 wall-ball shots

Mini Round

Mini Round (No Measure)

2 sets:

10 alternating DB snatches

10 wall-ball shots

– Rest :30 between sets.

WOD

MetCon (Time)

2 rounds for time:

50 alternating DB snatches (35/50 lb)

50 wall-ball shots (14/20 lb)
SX:

2 rounds for time:

50 alternating DB snatches (20/35 lb)

50 wall-ball shots (10/14 lb)

Post WOD Skill

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

Cool Down

Stretch (Checkmark)

3 sets:

:20 banded shoulder stretch/side

20 banded pull-aparts