5
May
22.05.06
Westshore CrossFit – CrossFit
Warm-up
4 sets: (7 min)
:30 row, bike, or run
:10 rest
:30 lunge variations
:10 rest
:30 muscle clean and press
:10 rest
BuildUp
4-5 warm-up sets: (8 Min)
5 push presses
Weightlifting
Push Press (5 straight sets for load: 5 push presses)
INT/ BEG : 5 straight sets for load: 8-10 push presses
Every 2:30 From the Rig
7-8RPE Across
Work up to 5 moderately heavy push presses and stay there for all 5 sets.
Skill Work
Metcon (AMRAP – Reps)
5 sets for reps:
:50 bar-facing burpees
:10 rest