22.01.25

Westshore CrossFit – CrossFit

Warm-up

(10 Minute Clock Total)

2 sets

:30 single-unders

10 push-ups

10 air squats

10 good mornings (empty barbell)

10 high pulls (empty barbell)

2 sets

:15 double-under practice

10 arm swings across

10 arm swings overhead

10 front-rack lunges (empty barbell)

10 shoulder presses (empty barbell)

Metcon

Metcon (Time)

For time:

100 double-unders

21 front squats (115/75 lb)

21 push presses (115/75 lb)

100 double-unders

15 front squats

15 push presses

100 double-unders

9 front squats

9 push presses
INTERMEDIATE

For time:

100 single-unders

21 front squats (45/35 lb)

21 push presses (45/35 lb)

100 single-unders

15 front squats

15 push presses

100 single-unders

9 front squats

9 push presses

Weightlifting

Post Workout

Clean and Jerk (On a 6:00 clock: )

Build up to a 1-rep clean and jerk

Cool Down

If Time Allows:

3 sets:

:30 couch stretch / side

:30 foam roll lower back

:30 foam roll lats / side