220215
Westshore CrossFit – CrossFit
Warm-up
On A 9 Min Clock:
15 good mornings (unweighted)
5 inchworm + (1-2-3-4-5) push-ups
10 backstep lunges
5 jump squats, for max height
15 RDLs (empty barbell)
3 wall walks
10 walking lunge steps, for distance
5 up-downs + max vertical jump
15 good mornings (empty barbell)
:20 plank shoulder taps
6 alternating samson lunge
5 burpee + max vertical jump
Weightlifting
Front Rack Lunge (EMOM 7: )
Build to a heavy 4-rep front-rack lunge
*From the Rig
5-6 RPE
Metcon
Metcon (Time)
6 rounds for time:
5 hang power cleans (105/155 lb)
10 weighted lunges
Rest 1 Min Then:
On a 4:00 clock for reps:
Wall Walk
INTERMEDIATE
6 rounds for time:
5 hang power cleans (75/115 lb)
10 weighted lunges
Rest 1 Min Then…
On a 4:00 clock for reps:
Wall walk
BEGINNER
6 rounds for time:
5 hang power cleans (35/45 lb)
10 weighted lunges
Rest 1 Min Then …
On a 4:00 clock for distance:
Bear crawl
Wall Walk
On 4 Min Clock For reps
Cool Down
If Time Allows:
2 sets:
1:00 banded hamstring stretch/side
:30 seated torso twist/side
:30 scorpion stretch hold/side