21.12.07

Westshore CrossFit – CrossFit

Warm-up

Athletes can work with a partner or on their own to accumulate as much distance as possible in 8:00 of the row, bike, or run. If athletes are working on their own they will alternate 1:00 work and 1:00 of rest until they hit the 8:00 mark.

THEN

3-5 Sets:

3 Shoulder Presses (increasing weight)

Weightlifting

Perform a new lift about every 90 Second

Shoulder Press (1-1-1-1-1 (8 RPE) )

Push Press (3-3-3-3-3 (7 RPE) )

Push Jerk (5-5-5-5-5 (6 RPE) )

Cool Down

If Time Allows:

3 Sets:

:30 Doorway Stretch / Side

:30 Banded Shoulder Stretch / Side