25
Apr
22.04.26
Westshore CrossFit – CrossFit
Warm-up
AMRAP 7:
10 alternating Cossack squats
5 push-up to down dogs
10 alternating jumping lunges
5 single-arm ring rows/arm
Weightlifting
Thruster (On a 8:00 clock: Build to a heavy 2-rep)
-From The Rack
-Build Heavier than Workout Weight
7-8RPE
Metcon
Tommy V (Time)
For time:
21 thrusters (75/115 lb)
12 rope climbs (15 ft)
15 thrusters
9 rope climbs (15 ft)
9 thrusters
6 rope climbs (15 ft)
INTERMEDIATE
For time:
21 thrusters (65/95 lb)
6 rope climbs (15 ft)
15 thrusters
4 rope climbs (15 ft)
9 thrusters
3 rope climbs (15 ft)
BEGINNER
For time:
21 thrusters (55/75 lb)
6 rope climb pull-to-stands
15 thrusters
4 rope climb pull-to-stands
9 thrusters
3 rope climb pull-to-stands
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side