27
Jun
22.06.28
Westshore CrossFit – CrossFit
Warm-up
On 10 Min Clock :
10 leg swings/leg (across the body)
10 good mornings + jump
10 leg swings/leg (front and back)
10 push-ups to down dog
10 box step-up overs
10 strict press (35/45 lb)
10 box jump-overs
10 push press (35/45 lb)
BuildUp
3 sets:
5 push jerks
5 box jump-overs
Metcon
Metcon (Time)
3 rounds for time:
15 push jerks (105/155 lb)
15 box jump-overs (20/24 in)
INTERMEDIATE:
3 rounds for time:
15 push jerks (85/125 lb)
15 box jump-overs (20/24 in)
BEGINNER:
3 rounds for time:
15 push jerks (55/75 lb)
15 box step-overs (12/20 in)
Skill Work
Ring Dips (Post-workout: EMOM 8: :30 max ring dips)
Cool Down
3 sets:
10 ATY raises
:30 doorway pec-stretch/side