22.01.03

Westshore CrossFit – CrossFit

Warm-up

On a 8:00 clock:

10 alt. Spiderman stretch

10 push-up to down dog

10 double knee tucks in a plank

5 squat therapy (use wall)

Skill Work

EMOM 8:

4 box step-overs

4 box jumps

4 box jump-overs

Metcon

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
*Jerk of Choice*

AMRAP 5:

1 squat clean (65/95 lb)

1 jerk

Cool Down

Theragun (5-8 Minutes)