21.11.05 – WestShore CrossFit

21.11.05

Westshore CrossFit – CrossFit

Warm-up

Set 1

:30 Alternating Spiderman Stretch

:30 Plank to Down Dog

Set 2

:30 Single Unders

:30 Inch worms

:30 Hand Release Push-ups

Set 3

:30 Double Unders or Singles

30 Shoulder Taps in Plank

Set 4

:30 Double Unders or Singles

100’ Bear Crawl

Metcon

Jerk Complex (2 Push Jerks + 1 Split Jerk)

6 Sets for Load:
BEGINNER:

4 Push Jerks + 2 Split Jerks

Skill Work

3 Sets:

12 DB Floor Presses (PYW)

12 DB Bent Over Rows (PYW)