CrossFit – Tue, Nov 7

Westshore CrossFit – CrossFit

Warm-Up

On 8 Min Clock: (No Measure)

:40 single unders

:40 bodyweight split squats (:20/leg)

:40 alternating shoulder taps

:40 double-unders

:40 alternating lunges

:40 wall walk hold

:40 triple unders

:40 jumping lunges

:40 handstand hold against the wall

Build Up

3 Sets:

3 Split Jerks

-Build to workout weight.

Olympic Weightlifting

Split Jerk (5 sets for load:
3 split jerks
– Lift once every 3:00.
)

Post WOD Skill

L-Sit Hold (Time)

AMRAP 3:

Max cumulative L-sit hold

– Perform from parallettes, DBs, boxes, or the floor.

Cool Down

1 set:

1:00 active bar hang

1:00 couch stretch/leg