25
Sep
CrossFit – Tue, Sep 26
Westshore CrossFit – CrossFit
Warm-Up
AMRAP 7: (No Measure)
50-ft shuttle run
15 plate ground-to-overheads (10/15 lb)
50-ft shuttle run
10 overhead lunges – 5 per side (10/15 lb)
Loading Up
3 sets:
6 push jerks
3 sumo deadlift high pulls
– Add load each set.
WOD
Push Pull High Pull (Time)
5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)
SX:
5 rounds for time:
15 push jerks (55/75 lb or lighter)
12 kipping pull-ups
9 sumo deadlift high pulls (55/75 lb or lighter)
— Retest from 9/14/22
Cool Down
Recovery Tools (No Measure)
Spend 3-8 minutes with the Theragun or other recovery items. Address any sore areas post WOD.