CrossFit – Fri, Dec 9

Announcements

WSCF Holiday Party:

Mark Your Calendars! We are doing a
WSCF Holiday Party Hangout onDecember 17thStarting At 6PM

Location:Brick House Tavern + Tap
1102 N Dale Mabry Hwy, Tampa, FL 33607

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock:

3 sets:

5 shoulder presses

5 sumo deadlifts

5 jumps in place (On sets 2 and 3 box jump with a step-down)

WOD Prep

2-3 sets:

5 wall-ball shots

5 push presses

5 box jumps

5 sumo deadlift high pulls

BenchMark WOD

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.
SX

3 rounds for reps:

1:00 wall-ball shot (10/14lb)

1:00 sumo deadlift high pull (35/45 lb)

1:00 box step-ups (20 in)

1:00 push press (35/45 lb)

1:00 row for calories

– Rest 1:00 between rounds.

Cool Down

Stretch (Checkmark)

2 sets:

:30 lacrosse ball calf roll/leg

:30 lacrosse ball foot roll/foot