22.06.03

Westshore CrossFit – CrossFit

Warm-up

3 Sets : (7 Min)

:30 alternating groiners

– Rest :15

:30 lateral hand shuffle + push-up

– Rest :15

:30 wall squats

– Rest :15

BuildUp

4 sets:

5 thrusters (light)

5 thrusters (light-to-moderate)

3-5 thrusters (moderate)

3-5 thrusters (5-10 lb under starting load)

– Rest 1:00 between sets.

Weightlifting

Thruster (8 sets for load: 2 thrusters)

-From The Rig, Every 2:30

-Try to keep all working sets above 70% of your 1-rep max.

Skill Work

Post Weightlifting:

On 10 Min Clock

DB Strict Press (4 sets for load 8 DB Strict Press )

DB Front Squats (4 sets for load: 8 DB Front Squats)

Cool Down

Accumulate:

30 alternating scorpion stretches