22.05.06

Westshore CrossFit – CrossFit

Warm-up

4 sets: (7 min)

:30 row, bike, or run

:10 rest

:30 lunge variations

:10 rest

:30 muscle clean and press

:10 rest

BuildUp

4-5 warm-up sets: (8 Min)

5 push presses

Weightlifting

Push Press (5 straight sets for load: 5 push presses)

INT/ BEG : 5 straight sets for load: 8-10 push presses

Work up to 5 moderately heavy push presses and stay there for all 5 sets.

Skill Work

Metcon (AMRAP – Reps)

5 sets for reps:

:50 bar-facing burpees

:10 rest