13
Nov
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
Directly Into :
Line Drills
1 set:
200-m run, faster
Pre WOD Lifting
Sumo Deadlift (5 sets for load: Every 2:30:
3 sumo deadlifts)
— Build to a 3 rep heavy for the day.
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