CrossFit – Tue, Nov 22
Announcements
Thanksgiving Schedule:
Wednesday 11/23: No Evening Classes (12PM Last Class of the Day)
Thu 24th & Fri 25th: Closed
Saturday 11/26: Regular schedule
Westshore CrossFit – CrossFit
Warm-up
AMRAP 6:
10 calf raises
10 high knees in place
10 alternating T-rotations in plank
10 single-arm overhead arm circles/arm
Pre-WOD Strength
Push Jerk (EMOM 8:
3 push jerks)
Take bars from the ground or rack.
Practice a moderate weight or build to a heavy.
Practice Round
1 set:
:20 double-unders, attempts, or single-unders
5 shoulder-to-overheads
5 burpees
WOD
MetCon (Time)
2 rounds for time:
100 double-unders
25 shoulder-to-overheads (65/95 lb)
25 burpees
INTERMEDIATE
2 rounds for time:
1:30 double-unders
25 shoulder-to-overheads (55/75 lb)
25 burpees
BEGINNER
2 rounds for time:
75 single-unders
25 shoulder-to-overheads (35/45 lb)
15 burpees
Cool Down
Stretch (Checkmark)
1-2 sets:
1:00 banded shoulder stretch/side
1:00 pigeon pose/side