CrossFit – Tue, Oct 17

Westshore CrossFit – CrossFit

Warm-Up

On 10 Min Clock: (No Measure)

AMRAP 5:

10 scorpions

10 hip crossovers

10 hand-release knee push-ups

10 kip swings

Directly Into:

2 sets with Barbell or PVC:

10 good mornings

10 bent-over rows

10 high pulls

10 shoulder presses

10 overhead lunges

Pre WOD Lifting

Power Clean

On a 10:00 clock:

Build to a heavy 2-rep unbroken power clean

—Rest :45-1:30 between sets.

—Build heavier than planned WOD weight.

WOD

231017 (AMRAP – Rounds and Reps)

AMRAP 12:

1-2-3-4… etc.

Wall walks

Power cleans (125/185 lb)
SX:

AMRAP 12:

1-2-3-4… etc.

Partial Wall walks

Power cleans (95/135 lb or lighter)

Cool Down

1 set:

1:00 lacrosse ball tricep mash/arm

1:00 lacrosse ball shoulder mash/side