CrossFit – Tue, May 9

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock: (1 Set Each) (No Measure)

10 alternating Spiderman stretches

10 inch worms

10 air squats

10 squat therapy reps (against the wall)

10 hand-release push-ups

10 alternating Scorpion stretches

3-5 wall walks (partial range of motion)

10 squat therapy reps (against the wall)

3 wall walks (full range of motion

Pre WOD Lifting

Overhead Squat (4 sets for load: every 2:00
3 overhead squats
)

– Build to your heaviest set for today, above your planned WOD weight.

WOD Prep

3 sets:

2 squat snatches

1 wall walk

– Rest :30 between sets.

WOD

230509 (Time)

For time:

10-8-6-4-2:

Squat snatches (115/165 lb)

– Perform 3 wall walks after each set.
SX:

For time:

10-8-6-4-2:

Squat snatches (75/115 lb) (45/ 65 lb)

– Perform 3 partial wall walks after each set.

Cool Down

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift