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