CrossFit – Tue, Jan 3
Announcements
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Use code: FIT2023 Link to their website(Here)
Westshore CrossFit – CrossFit
Warm-up
Warm-Up (No Measure)
AMRAP 10:
200M row or run
12 single-arm KB deadlift (6/side)
25-ft KB overhead carry, left
25-ft KB overhead carry, right
200M row or run
12 eye-level single-arm KB swings (6/side)
25-ft KB overhead carry, left
25-ft KB overhead carry, right
200M row or run
12 KB shoulder press (6/side)
25-ft KB overhead carry, left
25-ft KB overhead carry, right
Mini Round
Mini Round (No Measure)
2 sets:
5 air squats
3 DB snatches, right arm
5 push-ups
3 DB snatches, left arm
WOD
MetCon (AMRAP – Rounds and Reps)
AMRAP 10:
10 air squats
9 DB snatches, right arm (35/50 lb)
10 push-ups
9 DB snatches, left arm
SX
AMRAP 10:
10 air squats
9 DB snatches, right arm (25/35 lb) (15/25)
10 push-ups / knee push-ups
9 DB snatches, left arm
Post WOD Skill
Skill (Checkmark)
4 sets for quality:
10 single-DB bent over rows/arm
10 single-DB glute bridges
Cool Down
Cool Down (Checkmark)
2- 3 sets:
:30 foam roll IT band/side
:30 foam roll quads/side
:30 foam roll low/mid back