CrossFit – Wed, May 31

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock: (1 set each) (No Measure)

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

10 single-leg KB deadlifts/leg

20 alternating reverse lunges

:20 single-unders

10 KB good mornings

10 box step-ups (20/24 in)

:20 double-unders or single-unders

Pre WOD Lifting

Suitcase Deadlift (4 sets for load every 2:00:
10 Suitcase Deadlifts )

Practice Round

:20 double-unders

– Rest :10

:20 box step-ups

– Rest :10

:20 KB swings

WOD

Dub Step Swing (Time)

5 rounds for time:
40 double-unders
30 box step-ups (20/24 in)
20 KB swings (35/53lb)

SX:
5 rounds for time:
20 double-unders / :30 attempts
30 box step-ups (20/24 in)
20 KB swings (26/35lb)
— Retest from June 2022

Cool Down

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves