CrossFit – Wed, Jan 4

Announcements

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Westshore CrossFit – CrossFit

Warm-up

Warm-Up (No Measure)

AMRAP 6:

10 alternating Samson stretches

5 push-ups to down dog w/ calf stretch

10 air squats

5 burpees over the barbell

10 Scorpion stretch (2 sec pause)

5 log rolls / direction

Loading Up

Loading Up (No Measure)

3-4 sets:

5-7 thrusters

– Rest about 1:00 between sets.

Weightlifting

Thruster (For load:
15-12-9:
Thrusters
– Rest 3:00 between sets)

Each set should be unbroken, but failure to do so still counts as a set.

Increase loading across each set.

Post WOD Skill

Ring Skill Work (Checkmark)

Accumulate:

30 low-ring transitions
RX: legs out in front

Sx: knees in front of toes

Cool Down

Stretch (Checkmark)

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm