CrossFit – Wed, Jan 10

9
Jan

CrossFit – Wed, Jan 10

Westshore CrossFit – CrossFit

Warm-up

AMRAP 7: (No Measure)

2:00 bike, row, or jump rope

10 unweighted good mornings

10 alternating Cossack squats

10 alternating Samson stretches

Loading Up

4 sets:

3 deadlifts

– Start light, then add load and lift every :90-2:00.

Weightlifting

Deadlift (For load: every 3:00:
5-5-3-3-1-1
Deadlift
)

– Start at 75% of 1-rep-max.

– Build to a 1-rep-max deadlift.

Deadlift

Deadlift

Cool Down

1 set:

:45 scorpion stretch/side

:30 standing hamstring stretch/leg