22.03.28

Westshore CrossFit – CrossFit

Warm-up

On a 8:00 clock:

:30 jumping jacks

10 groiners

10 PVC good mornings

:30 air squat

10 pass thrus (PVC)

10 overhead squats (PVC)

BuildUp

5 sets:

5 thrusters

– Rest :30 between sets.

Weightlifting

Thruster (EMOM 10: 1 thruster)

– First set begins just above workout weight.

-From the ground

Metcon

Metcon (Time)

For time:

15 thrusters (95/135 lb)

30 weighted sit-ups (14/20)

12 thrusters

24 weighted sit-ups

9 thrusters

18 weighted sit-ups
INTERMEDIATE

For time:

15 thrusters (35/45 lb)

30 sit-ups

12 thrusters

24 sit-ups

9 thrusters

18 sit-ups

Cool Down

Accumulate:

2:00 pigeon stretch / side

2:00 frog stretch