22.07.05

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock :

2 sets:

:50 wall sit

:10 rest

:40 double-unders

:10 rest

:30 alternating front-rack elbow rotations

:10 rest

:20 wall walk hold

:10 rest

Skill Work

Push Press (EMOM 8: 3 heavy push presses)

-Start around 60%-70% (7RPE) of 1-rep max

-From the Rig

Metcon

Metcon (Time)

5 rounds for time:

25 push presses (55/75 lb)

50 double-unders

INTERMEDIATE: Same as Rx’d

BEGINNER:

5 rounds for time:

15 push presses (35/45 lb)

50 single-unders

Cool Down

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift