CrossFit – Fri, Jul 7

Westshore CrossFit – CrossFit

Warm-up

On 9 Min Clock: (1 set each) (No Measure)

:30 row (easy pace)

:30 alternating Samson stretch

:30 ring rows

:30 row (moderate pace)

:30 push-up to down dog

:30 jumping pull-ups

:30 row (moderate pace)

:30 plank hold

:30 pull-ups

:30 row (fast pace)

:30 push-ups

:30 pull-ups

Pre-WOD Strength

Push Jerk (On an 8:00 clock:
Build to a heavy 5-rep push jerk from the floor (7-8 RPE) )

—Build well above planned WOD weight.

BenchMark WOD

2007 CrossFit Games : Event 1 (Time)

For time:
1000-m row
then…
5 rounds:
25 pull-ups
7 push jerks (95/135 lb)

SX:
For time:
1000-m row
then…
5 rounds:
15 pull-ups
7 push jerks (75/115 lb) (65/95 lb)

Cool Down

Accumulate:

1:00 banded shoulder stretch/arm