CrossFit – Fri, Apr 14

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