CrossFit – Fri, Jul 28

Announcements

WSCF Schedule Changes:

7/29 – Box Closed – Hybrid Games

8/5 – Beach WOD – Postcard Inn at St. Pete Beach

Westshore CrossFit – CrossFit

Warm-Up

On 9 Min Clock: (No Measure)

2 sets:

:30 alternating back rack lunges PVC

:30 push-ups (from knees as needed)

1:00 air squats

1:00 lateral burpees over the PVC

:30 PVC good mornings

:30 PVC pass throughs

Loading Up

3 sets:

4 shoulder presses

4 front squats

4 thrusters

– Rest as needed between sets.

WOD

230728 (AMRAP – Reps)

7 rounds for max reps:

1:30 to accumulate:

4 shoulder presses (95/135 lbs)

4 front squats

4 thrusters

AMRAP lateral burpees over the bar

1:30 rest

SX:

7 rounds for max reps:

1:30 to accumulate:

4 shoulder press (65/95 lbs or lighter)

4 front squat

4 thrusters

AMRAP burpees over the bar

1:30 rest

Cool Down

Accumulate:

:30 banded overhead stretch/side

:30 banded pec stretch/side