CrossFit – Fri, Dec 23

Announcements

Christmas Holiday Hours:

Dec 23rd – No Evening Classes (Last Class at 12PM)
Dec 24th – 12 Days of Christmas (9:30AM Class Only)
Dec 26th – Closed
Dec 27th – Normal Hours

Westshore CrossFit – CrossFit

Warm-up

PVC SWITCH WARM-UP (No Measure)

On 7 Min Clock :
Athletes stand in a circle, and each athlete holds a PVC upright.
The coach calls “left” or right,” and the athletes rotate to the next PVC.

-The game’s object is to ensure the PVCs do not fall as the athletes rotate.

-The group must do penalty reps if an athlete drops a PVC or falls.

WOD

MetCon (Time)

For time with a partner:

150 hand-release push-ups

120 front squats (105/155 lb)

-Front Squats From the Rig

-You Go, I Go Style

SX:

For time with a partner:

100 hand-release push-ups /knee push-ups

100 front squats (75/115 lb) (65/95)

Post WOD Skill

Skill Work (Checkmark)

3 sets for quality:

20 weighted DB hip thrusts (35/50)

10 banded side-steps (left)

10 banded side-steps (right)

Cool Down

Stretch (Checkmark)

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.