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.