CrossFit – Fri, Dec 2

1
Dec

CrossFit – Fri, Dec 2

Announcements

Bring a Friend Week Dec 5th-9th!!! Bring all your friends with you to do CrossFit Free for the week!!

Westshore CrossFit – CrossFit

Warm-up

AMRAP 7:

:45 cardio

10 PVC pass throughs

5 shoulder presses

Workout Prep

4-5 sets of increasing difficulty and loading:

5 kip swings/ring rows/pull-ups

5 bench presses (increasing loading)

BenchMark WOD

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
– Rest as needed between rounds.

– Start a new round ~ every 6 min.

– Have a partner spot your bench press.

SX

5 rounds for max reps of :

3/4 -1/2body weight bench presses

1:00 banded pull-ups

– Rest as needed between rounds.

Cool Down

Stretch (Checkmark)

3 sets:

:30 doorway pec stretch

30 banded pull-aparts