22.0713

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6:

20 jumping jacks

10 alternating lunges

5 push press (35/45 lb)

Weightlifting

7 sets For load: (Every 3 Min)

1 push press + 1 push jerk + 1 split jerk

-Start around 70% (6-7 RPE) of your best push press and increase loading across each set.

Push Press

Push Jerk

Split Jerk

Skill Work

Metcon (Time)

10 rounds with a partner for time:

12/15 calorie bike

– You go, I go

Cool Down

1 set:

1:00 banded shoulder stretch/arm

1:00 PVC pass-throughs

1:00 cumulative table-top stretch