CrossFit – Wed, Dec 14

Westshore CrossFit – CrossFit

Warm-up

Warm-Up (No Measure)

AMRAP 10:

2:00 bike, row, or run

10 alternating Samson stretches

10 alternating scorpion stretches

10 inch-worms (no push-ups)

1:00 bike, row, or run

20 alternating lunges

10 staggered stance good mornings/leg

10 alternating box step-ups

:30 bike, row, or run

100-ft DB farmers carry

Workout Prep

Prep (No Measure)

4 sets:

5 DB box step overs / step-ups

5 DB deadlifts

50-ft. DB farmers carry

– Rest 1:00 between sets.

WOD

MetCon (AMRAP – Rounds and Reps)

AMRAP 10:

12 DB box step-overs (25/35 lb) (20 in)

12 DB deadlifts

100-ft DB farmers carry

SX

AMRAP 10:

12 DB box step-ups (15/20lb) (20 in)

12 DB deadlifts

100-ft DB farmers carry

Post WOD Skill

Pushup + Row (Weight)

Accumulate:

50 DB push-up + renegade rows

– One rep = 1 push-up + 1 renegade row.
-SX can separate the pushup & renegade row

-RX try to choose a heavier weight & stick with it for all 50 reps

Cool Down

Stretch (Checkmark)

2 sets:

:30 pigeon stretch/leg