22.07.01

Westshore CrossFit – CrossFit

Warm-up

8 Min AMRAP:

:30 row (easy)

:30 row (moderate)

:30 row (hard)

5 inchworm + push-up

5 elbow instep + reach/side

10 alternating reach in bottom of squat

:30 air squat w/ :01 hold at the bottom

:30 row (easy)

:30 row (moderate)

:30 row (hard)

Weightlifting

Thruster (Every 1:30 for 5 sets: 3 thrusters)

– Increase loading across as many sets as possible.

– Intent is to prime for the thruster, not to build to a true heavy.

Metcon

BENCHMARK

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
INT: (55/75)

BEG:(35/45)

Cool Down

Accumulate:

30 alternating scorpion stretches

1:00 piriformis stretch/side