4
Jul
22.07.05
Westshore CrossFit – CrossFit
Warm-up
On 10 Min Clock :
1 set:
:50 wall sit
:10 rest
: 40 single-unders
:10 rest
:30 alternating back-rack elbow rotations
:10 rest
:20 wall walk hold
:10 rest
2 sets:
:50 wall sit
:10 rest
:40 double-unders
:10 rest
:30 alternating front-rack elbow rotations
:10 rest
:20 wall walk hold
:10 rest
Skill Work
Push Press (EMOM 8: 3 heavy push presses)
-Start around 60%-70% (7RPE) of 1-rep max
-From the Rig
Metcon
Metcon (Time)
5 rounds for time:
25 push presses (55/75 lb)
50 double-unders
INTERMEDIATE: Same as Rx’d
BEGINNER:
5 rounds for time:
15 push presses (35/45 lb)
50 single-unders
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift