21.11.26

Westshore CrossFit – CrossFit

Warm-up

5 Sets: (6 Min)

8 Lateral Hops Over PVC

8 PVC Pass Throughs

4 Burpees

Weightlifting

Push Press (EMOM 12: 2 Push Presses)

Build to Workout Weight

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:

10 Box Jumps (24/20″)

15 Push Jerks (95/65#)

:20 Calorie Bike
INTERMEDIATE

AMRAP 10:

10 Box Step-ups (20″)

10 Push Jerks (65/45#)

:20 Calorie Bike

Cool Down

3 Sets:

:30 Lacrosse Ball / Foot

:30 Doorway Stretch / Side

:30 Lat Foam Roll / Side