CrossFit – Tue, Nov 14

Westshore CrossFit – CrossFit

Warm-Up

On 10 Min Clock: (No Measure)

1 set:

200-m run, slow

:30 alternating hamstring scoops

3 sets:

:30 running position drill per leg

:30 lean and pull drill

:30 running falling drill

100-m run

– Practice maintaining a figure-4 body position on each run.

1 set:

200-m run, faster

Pre WOD Lifting

Sumo Deadlift (5 sets for load: Every 2:30:
3 sumo deadlifts)

WOD Prep

1 round:

100-m run

5 sumo deadlift high pulls

– Use workout weight.

WOD

231114 (Time)

3 rounds for time:

400-m run

21 sumo deadlift high pulls (65/95 lb)

SX :

3 rounds for time:

300-m run

15 sumo deadlift high pulls (35/45 lb)

Cool Down

2 sets:

:30 figure-4 stretch/side

:30 seated straddle stretch/side