25
Nov
21.11.26
Westshore CrossFit – CrossFit
Warm-up
5 Sets: (6 Min)
8 Lateral Hops Over PVC
8 PVC Pass Throughs
4 Burpees
Weightlifting
Push Press (EMOM 12: 2 Push Presses)
Build to Workout Weight
Metcon
Metcon (AMRAP – Reps)
AMRAP 10:
10 Box Jumps (24/20″)
15 Push Jerks (95/65#)
:20 Calorie Bike
INTERMEDIATE
AMRAP 10:
7 Box Jumps (24/20″)
15 Push Jerks (75/55#)
:20 Calorie Bike
BEGINNER
AMRAP 10:
10 Box Step-ups (20″)
10 Push Jerks (65/45#)
:20 Calorie Bike
Cool Down
3 Sets:
:30 Lacrosse Ball / Foot
:30 Doorway Stretch / Side
:30 Lat Foam Roll / Side