CrossFit – Wed, Nov 30

29
Nov

CrossFit – Wed, Nov 30

Westshore CrossFit – CrossFit

Warm-up

On 6 Min Clock :

2:00 bike, row, jump rope or burpees

10 good mornings

10 alternating Cossack squats

10 alternating Samson stretches

2:00 bike, row, or jump

Loading Up

4 sets:

3 deadlifts

Weightlifting

Deadlift (7 sets for load: Every 3 Min
3 deadlifts)

BEGINNER

7 sets for load:

5 deadlifts

Start at ~70% (7 RPE)  & Increase loading across as many sets as possible.

Post WOD Skill

Skill Work (AMRAP – Reps)

3 rounds for reps:

:30 weighted situps (14/20 lb)

:30 Supermans

1:00 rest
– Score is total reps of both movements

Cool Down

Theragun Recovery (Checkmark)

Spend 3-8 minutes with the Theragun. Address any sore areas post WOD.