CrossFit Southpaw – CrossFit

Weekly Mindset:

“Nothing changes is nothing changes”

This quote is almost cliche by now. But it is cliche for a reason: it’s true. Take a few minutes and think about this, how does it apply to something in your life? Is there something that you want to change? If so, what have you tried so far? What are you willing to do? What could you try next?

Thank you all for a great open season… Lets start working towards 2020!


Warm-up (No Measure)

Play a Game!


After the game, have athletes perform the following dynamic stretching routineā€¦

1:00 at Each Station:

Inch Worms

Bootstrap Squats

Samson Lunges

Pushups (knees or toes) to Down Dog

Toy Soldier Kicks


PRE: Bench Press (3×3)

Work up to heavy (but sub maximal) set of 3 for a total of 3 sets.

12:00 Time Cap for this portion

WOD: Metcon (AMRAP – Rounds and Reps)


10 Bench Press (135/95)

30 Russian KB Swing (53/35)|(35/26)
Bench should be moderate-light. If you get stuck taking too much rest on the bench or more than three quick sets, you went too heavy!

Categories: WOD

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