CrossFit – Wed, Nov 1

Announcements

Welcome to November!

This month’s focus is on Hero WODs. Expect variations of Chad, Michael, Badger and DT amongst others. This should be an exciting month!!!

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock: (1 set each) (No Measure)

:30 bike (easy pace)

10 alternating Spiderman stretches / side

10 staggered stance good mornings/leg

:30 bike (moderate pace)

10 alternating lunges / side

10 alternating DB deadlifts

:30 bike (moderate pace)

10 air squats

10 alternating DB sumo deadlift high pulls / side

:30 bike (fast pace)

10 DB goblet squats

10 alternating DB snatches / side

Pre WOD Lifting

Overhead Squat (EMOM 6:
3 overhead squats
– From the floor.
– Build in load.)

WOD Prep

1 set:

10 calorie bike

10 overhead squats (workout weight)

10 alternating DB snatches (workout weight)

WOD

231101 (Time)

For time:

50-calorie bike

50 overhead squats (65/95 lb)

50 alternating DB snatches (35/50 lb)

SX :

For time:

50 calorie bike

50 overhead squats (55/75 lb or lighter)

50 alternating DB snatches (20/35 lb or lighter)

Cool Down

1 set:

1:00 couch stretch/side

1:00 forearm stretch/side