22.06.28

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