CrossFit – Tue, Jan 10

Announcements

Holiday Schedule:

Jan 16th – MLK Jr. Day
WOD: “MLK”
9:30AM Only Class &
Open Gym 11:00AM-1PM
 

Westshore CrossFit – CrossFit

Warm-up

Warm-Up (No Measure)

AMRAP 8:

:20 plank hold

:20 DB strict press

:20 pike hold

:20 DB deadlift

:20 DB hang clean

1 wall walk

-Rest ~:10 sec b/t movements

Pre WOD Skill

Handstand Walk (6 sets:
1:00 max distance handstand walk or max rep wall walks
– Rest 1:00)

WOD

MetCon (AMRAP – Rounds and Reps)

AMRAP 10:

1-2-3-4-5… etc.

Power clean (95/135 lb)

Deficit handstand push-up (4/2 in)

SX:

AMRAP 10:

1-2-3-4-5… etc.

Power clean (65/95 lb) (35/45)

Deficit pike push-up (4/2in)

Cool Down

Theragun Recovery (Checkmark)

Spend 3-8 minutes with the Theragun. Address any sore areas post WOD.