CrossFit – Tue, Sep 12

Westshore CrossFit – CrossFit

Warm-Up

On 8 Min Clock: (No Measure)

3:00 bike, run, row, or jump rope

2 sets:

:20 unweighted good mornings

:20 knee push-ups

:20 supermans

:20 hollow rocks

:20 foot-assisted ring dips

Build Up

2-3 sets:

5 sumo deadlift high pulls (building)

– Rest 1:00 between sets.

Mini Round

1 set:

7 unbroken sumo deadlift high pulls

7 unbroken ring dips

Athletes unable to complete 4 unbroken dips should scale to a challenging variation of a foot-assisted ring dip to build strength.

WOD

230912 (AMRAP – Rounds and Reps)

AMRAP 12:

12 ring dips

12 sumo deadlift high pulls (75/115 lb)

SX:

AMRAP 12:

12 foot-assisted ring dips or Matador bar dips

12 sumo deadlift high-pulls (65/95 lb)

Cool Down

1 set:

1:00 doorway pec stretch/side

1:00 couch stretch/side

1:00 thread the needle/side

3-5 min foam roll