CrossFit – Wed, Sep 13

12
Sep

CrossFit – Wed, Sep 13

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 6: (No Measure)

10 good mornings

5 inch worm

10 alternating Cossack squats

5 down dog + reach

10 leg swings/ side

5 burpees w/ jump

Loading Up

5 sets:

3 deadlifts

– Rest :30-1:00 between lifts.

Strength

Deadlift (6 sets for load: Every 3:00:
3 deadlifts
– Use the same load across all sets.)

Lift 80%+ (8 RPE) of 1-rep max deadlift.

Maintain the same load for all 6 sets.

Compare to June 6, 2023.

Post WOD Skill

For Quality:

3 sets:

10 banded deadlifts

10 band pull-aparts

Cool Down

Accumulate:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

:30 seated reach stretch