13
Apr
CrossFit – Fri, Apr 14
Westshore CrossFit – CrossFit
Warm-up
EMOM 5: (No Measure)
Min. 1 | inchworm + push-up
Min. 2 | hollow rocks
Min. 3 | up-down + max-effort jump and reach
Min. 4 | knee tucks (floor sliders)
Min. 5 | burpee + max-effort jump and reach
-start each minute with :15 of single unders
Build Up
3-4 sets:
3 shoulder presses
– Build to ~80% of 1RM shoulder press.
Weightlifting
Shoulder Press (8 sets for load: every 2:00
2 shoulder presses)
—Start at ~80% (8 RPE) and build in small jumps.
—Attempt to find a new 2-rep-max.
Post WOD Skill
Finisher (Checkmark)
2 sets:
1:00 max-reps sit-ups
…directly into…
1:00 overhead barbell hold (65/95 lb)
– Rest 1:00 between sets.
Cool Down
1 set:
1:00 lacrosse ball tricep mash/side
1:00 lacrosse ball behind the shoulder blade/side