22.04.12

Westshore CrossFit – CrossFit

Warm-up

EMOM 6:

Min. 1 | :15 of each movement below

Min. 2 | 1:00 PVC pass-throughs

– Jumping jacks, mountain climbers, shoulder taps, jumping lunges

Skill Work

On a 8:00 clock:

5 sets:

50-ft handstand walk or handstand hold

– Rest 1:00-1:30 between sets

Weightlifting

-Start at 50-60% of 1-rep.

Split Jerk (Split jerk 5-5-3-3-3-1-1-1-1)

-Every 2 Min

-From the Rig

For load:

Split jerk

5-5-5-5-5-3-3-3-3

Cool Down

Accumulate:

1:30 groiner stretch/side

1:30 banded shoulder stretch/side